Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Energy	20% 582kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	8% 10.4g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	29.2% 11g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	3.08% 0.04mg	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	59.3% 237μg	7.5% 30μg	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	55.6% 50mg	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	174% 26mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Calcium	7% 70mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	4.9% 0.044mg	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	47.5% 3.8mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0.61% 0.014mg	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	165% 1155mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Fresh Orange juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Vitamin B2, 17.6 times more Vitamin B3, 37.1 times more Vitamin B5, 20.1 times more Vitamin B6, 7.9 times more Vitamin B9, 652.5 times more Vitamin E and 27 times more Vitamin K than Raw Orange juice.
• While Raw Orange juice contains more Vitamin A and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Orange juice have similar amounts of Vitamin B1 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Fresh Orange juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 41.6 times more Copper, 19 times more Iron, 11.7 times more Magnesium, 150.7 times more Manganese, 67.9 times more Phosphorus, 4.3 times more Potassium, 793 times more Selenium and 105.8 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 73.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more Energy, 249 times more Fat, 217.5 times more Saturated Fat, 6.3 times more Omega 3, 1130.4 times more Omega 6, 2.3 times more Carbohydrate, 55.5 times more Fiber and 27.6 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 3.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Orange juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.