Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Lemonade, frozen concentrate, pink

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Lemonade, frozen concentrate, pink	0%	3%	97%

Macro Nutrients

	Toasted Sunflower Seeds	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Energy	42.4% 1228kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.49% 0.083g	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	74.6% 97g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	55% 40g	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	% 37g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	60% 23g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	61% 34g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	2.3% 0.03mg	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	5.46% 22μg	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	3.1% 2.78mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	2.43% 0.022mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	1.2% 0.028mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Lemonade, frozen concentrate, pink per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Lemonade, frozen concentrate, pink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Lemonade, frozen concentrate, pink:

• 7 ounces of Toasted Sunflower Seeds have 19.1 times more Vitamin B1, more Vitamin B2, 35 times more Vitamin B3, 67.2 times more Vitamin B5, 53.7 times more Vitamin B6 and 21.6 times more Vitamin B9 than Lemonade, frozen concentrate, pink.
• While 7 oz of Lemonade, frozen concentrate, pink contain 10.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Lemonade, frozen concentrate, pink:

• 7 ounces of Toasted Sunflower Seeds have 7.1 times more Calcium, 166.7 times more Copper, 85.1 times more Iron, 18.4 times more Magnesium, 151 times more Manganese, 165.4 times more Phosphorus, 6.5 times more Potassium and 176.7 times more Zinc than Lemonade, frozen concentrate, pink.
• 7 ounces of Lemonade, frozen concentrate, pink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 3.2 times more Energy, 82.3 times more Fat, 229 times more Saturated Fat, 4.6 times more Omega 3, 890.2 times more Omega 6, 38.3 times more Fiber and 78.2 times more Protein than Lemonade, frozen concentrate, pink.
• While 7 oz of Lemonade, frozen concentrate, pink contain 2.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Lemonade, frozen concentrate, pink provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein