Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS With Added Vitamin C Canned Orange Drink

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	19% 24.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	30% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	0% 0g	38g per day for Men 19-50 years
Protein	71% 40g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0.14% 0.022mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	126% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.5mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	0.95% 0.022mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	323% 2260mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS With Added Vitamin C Canned Orange Drink per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of With Added Vitamin C Canned Orange Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs With Added Vitamin C Canned Orange Drink:

• 7 ounces of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, 375.5 times more Vitamin B3, 385.6 times more Vitamin B5, more Vitamin B6, 117 times more Vitamin B9, 1816.5 times more Vitamin E and more Vitamin K than With Added Vitamin C Canned Orange Drink.
• While 7 oz of With Added Vitamin C Canned Orange Drink contain 52.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs With Added Vitamin C Canned Orange Drink:

• 7 ounces of Oil Roasted Sunflower Seeds have 17.4 times more Calcium, more Copper, 107 times more Iron, 63.5 times more Magnesium, 189.1 times more Manganese, 1139 times more Phosphorus, 26.8 times more Potassium, more Selenium and 260.5 times more Zinc than With Added Vitamin C Canned Orange Drink.
• While 7 oz of With Added Vitamin C Canned Orange Drink contain 56.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of With Added Vitamin C Canned Orange Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 12.1 times more Energy, 732.9 times more Fat, 3534 times more Saturated Fat, 81 times more Omega 3, 17104 times more Omega 6, 1.9 times more Carbohydrate, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• While 7 oz of With Added Vitamin C Canned Orange Drink contain 3.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of With Added Vitamin C Canned Orange Drink provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein