Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	42.4% 1228kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.7g	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	NA	11.6% 8.37g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	60% 23g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	61% 34g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	12.2% 0.16mg	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	118% 472μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	13.7% 12.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	11% 0.097mg	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	169% 13.5mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	117% 2.7mg	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	328% 2298mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Toasted Sunflower Seeds have 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 12.6 times more Vitamin B3, 10.1 times more Vitamin B6 and 14 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, more Vitamin B12 and 4.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Toasted Sunflower Seeds have 3.2 times more Calcium, 37.4 times more Copper, 20 times more Iron, 8.6 times more Magnesium, 1.6 times more Manganese, 72.4 times more Phosphorus, 2.8 times more Potassium and 66.3 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 85.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 11.1 times more Energy, 172.1 times more Fat, 87.5 times more Saturated Fat, 4.2 times more Omega 3, 2492.7 times more Omega 6, 1.6 times more Carbohydrate, 19.2 times more Fiber and 27.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein