Comparing Nutrients in 14 ounces Ready-to-drink Chocolate Almond Milk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.84% 198kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.86% 0.83g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37.2g	70% 91g	130g per day for Men 19-50 years
Sugars	48% 34.7g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	111% 42g	38g per day for Men 19-50 years
Protein	4.47% 2.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	242% 3.14mg	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	0.99% 3.97μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19.4% 17.5mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.4% 11mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.6% 746mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	6.87% 275μg	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	26.3% 2.1mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	359% 8.26mg	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	10.8% 75.4mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.5% 351g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ready-to-drink Chocolate Almond Milk vs Oil Roasted Sunflower Seeds:

• Ready-to-drink Chocolate Almond Milk has more Vitamin A, more Vitamin B12, 4 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 1.6 times more Vitamin B2, 40.1 times more Vitamin B3, 198.3 times more Vitamin B5, 132 times more Vitamin B6, 234 times more Vitamin B9, 12.9 times more Vitamin E and more Vitamin K than Ready-to-drink Chocolate Almond Milk.

Comparing minerals per 14 ounces for Ready-to-drink Chocolate Almond Milk vs Oil Roasted Sunflower Seeds:

• Ready-to-drink Chocolate Almond Milk has 2.2 times more Calcium, 23.7 times more Sodium and 57.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 26.9 times more Copper, 8.1 times more Iron, 10.6 times more Magnesium, 25.1 times more Manganese, 59.9 times more Phosphorus, 6.4 times more Potassium, 391 times more Selenium and 8.3 times more Zinc than Ready-to-drink Chocolate Almond Milk.

Comparison of macro-nutrients per 14 ounces:

• Ready-to-drink Chocolate Almond Milk has 2.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.8 times more Energy, 41 times more Fat, more Saturated Fat, more Omega 3, 164.5 times more Omega 6, 2.4 times more Carbohydrate, 26.5 times more Fiber and 31.8 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.