Comparing Nutrients in 100 grams Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.7% 49kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.77% 2.73g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.054% 0.03g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.14% 0.007mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	62% 0.8mg	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	2.25% 9μg	59.3% 237μg	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	77% 69.2mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	203% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 51μg	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	1% 0.08mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	92% 2.1mg	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	3.14% 22mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Roasted Sunflower Seeds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 49.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B2, more Vitamin B3, 1005.7 times more Vitamin B5, more Vitamin B6 and 26.3 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Roasted Sunflower Seeds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 72.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 101.7 times more Copper, 47.5 times more Iron, 129 times more Magnesium, 263.8 times more Manganese, 52.5 times more Phosphorus, 6.9 times more Potassium, 793 times more Selenium and 264.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.

Comparison of macro-nutrients per 100 grams:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 4.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Energy, 355.7 times more Fat, 237.2 times more Saturated Fat, 17.3 times more Omega 3, 630.4 times more Omega 6, 2 times more Carbohydrate, more Fiber and 644.3 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.