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

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 901kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	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	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2645% 23802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2076% 27mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1984% 318mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2442% 31.8mg	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	4.96% 20μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	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	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	318% 3175mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	232% 972mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	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	280% 1957mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	294% 9994mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have more Vitamin A, 27.6 times more Vitamin B2, 11.4 times more Vitamin B3, 10 times more Vitamin B6 and 1714.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.8 times more Vitamin B1, 391.1 times more Vitamin B5, 47.4 times more Vitamin B9, 1305 times more Vitamin E and more Vitamin K 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 11.4 times more Calcium, 1.9 times more Magnesium and 3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 166.4 times more Copper, 47.5 times more Iron, 263.8 times more Manganese, 2.3 times more Phosphorus, more Selenium and 529 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 3.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 311.3 times more Fat, 521.9 times more Saturated Fat, 7.7 times more Omega 3, 1311.3 times more Omega 6, more Sugars, 5 times more Fiber and 77.3 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.