Comparing Nutrients in 100 grams Frozen Orange Juice Concentrate with Calcium VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.07% 147kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	15.4% 20g	130g per day for Men 19-50 years
Sugars	41% 29.7g	3.6% 2.62g	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	10.4% 7.55g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	% 2.5g	g per day for Men 19-50 years
Fiber	2.63% 1g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	103% 1.35mg	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	19.3% 77μg	56.8% 227μg	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	161% 145mg	1.56% 1.4mg	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	4% 0.6mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	57.8% 578mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	4.13% 0.33mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	5.04% 0.12mg	84.8% 1.95mg	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	44.7% 313mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Orange Juice Concentrate with Calcium vs Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has 4.3 times more Vitamin A and 103.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 58.6 times more Vitamin E than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Frozen Orange Juice Concentrate with Calcium vs Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has 7.4 times more Calcium and 12.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.5 times more Copper, 15.9 times more Iron, 9.3 times more Magnesium, 16.8 times more Manganese, 2.1 times more Phosphorus, 132.5 times more Selenium and 31.3 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Orange Juice Concentrate with Calcium has 1.7 times more Carbohydrate and 11.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Energy, 205.8 times more Fat, 75.5 times more Saturated Fat, 3.5 times more Omega 3, 501.1 times more Omega 6, 8.6 times more Fiber and 8.7 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.