Comparing Nutrients in 14 ounces Prepared With Water Powder With Aspartame Cocoa Mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.97% 115kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	16% 11.6g	15% 11g	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	6.27% 2.4g	116% 44g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	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	6.95% 0.083mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	245% 3.2mg	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	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	0% 0mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	6.5% 261μg	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	19.3% 1.55mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	364% 8.37mg	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	39.7% 278mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.9% 367g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared With Water Powder With Aspartame Cocoa Mix vs Roasted Sunflower Seeds:

• Prepared With Water Powder With Aspartame Cocoa Mix has more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 2.3 times more Vitamin B2, 82.8 times more Vitamin B3, 23.6 times more Vitamin B5, 32.2 times more Vitamin B6, 237 times more Vitamin B9, more Vitamin C, more Vitamin E and 27 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Prepared With Water Powder With Aspartame Cocoa Mix vs Roasted Sunflower Seeds:

• Prepared With Water Powder With Aspartame Cocoa Mix has 24 times more Sodium and 77 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 27.7 times more Copper, 9.7 times more Iron, 7.6 times more Magnesium, 40.6 times more Manganese, 16.5 times more Phosphorus, 4 times more Potassium, 61 times more Selenium and 19.6 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 20.1 times more Energy, 216.5 times more Fat, 37.5 times more Saturated Fat, more Omega 3, 5463.7 times more Omega 6, 4.3 times more Carbohydrate, 18.5 times more Fiber and 16 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.