Comparing Nutrients in 14 ounces Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 901kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14.3% 10.4g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	23% 8.73g	90% 34g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2645% 23802μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2076% 27mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1984% 318mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2442% 31.8mg	411% 5.34mg	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	4.96% 20μg	225% 901μg	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	10584% 9525mg	6.17% 5.56mg	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	0.53% 0.079mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Sunflower Seeds	Recommended Dietary Allowance
Calcium	318% 3175mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	794% 7.14mg	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	3.97% 0.32mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	232% 972mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	336% 7.74mg	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	280% 1957mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	294% 9994mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Sunflower Seeds:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 1999 times more Vitamin A, 19.2 times more Vitamin B2, 9.6 times more Vitamin B3, 5.9 times more Vitamin B6 and 1714.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 164.4 times more Vitamin B1, 62.8 times more Vitamin B5, 45.4 times more Vitamin B9 and 1758.5 times more Vitamin E than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Sunflower Seeds:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 10.3 times more Calcium and 3.9 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 163.6 times more Copper, 65.6 times more Iron, 1.3 times more Magnesium, 243.8 times more Manganese, 1.3 times more Phosphorus, more Selenium and 500 times more Zinc than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.

Comparison of macro-nutrients per 14 ounces:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 4.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 321.6 times more Fat, 445.5 times more Saturated Fat, 6.7 times more Omega 3, 922 times more Omega 6, more Sugars, 3.9 times more Fiber and 83.1 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.