Comparing Nutrients in 100 grams Sunflower Seeds VS Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	1%	0%	99%

Macro Nutrients

	Sunflower Seeds	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Energy	20% 584kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	30% 39g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	52.5% 38g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	18.8% 0.24mg	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	56.8% 227μg	0% 0μg	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	1.56% 1.4mg	211% 190mg	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	234% 35mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Calcium	7.8% 78mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	35.6% 0.32mg	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	65.6% 5.25mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	2.1% 0.048mg	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	94% 660mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.6% 59.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 9.6 times more Vitamin B3, 1.7 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9 and 390.8 times more Vitamin E than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 10.1 times more Vitamin B2 and 135.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Dried Sunflower Seed Kernels have 5.6 times more Copper, 20.2 times more Iron, 9.6 times more Magnesium, 40.6 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium, more Selenium and 41.7 times more Zinc than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 5.1 times more Calcium, 2.9 times more Sodium and 12.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 3.8 times more Energy, more Fat, 2227.5 times more Saturated Fat, more Omega 3, more Omega 6, 86 times more Fiber and 52 times more Protein than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 2 times more Carbohydrate and 14.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.