Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1508kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	73.5% 96g	130g per day for Men 19-50 years
Sugars	532% 386g	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	124% 90g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 287g	NA	g per day for Men 19-50 years
Fiber	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	0% 0g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	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	0.66% 0.008mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	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	179% 161mg	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	2.1% 0.32mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	8.43% 0.67mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	56% 393mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Roasted Sunflower Seeds:

• Lemonade-flavor Drink, Powder has 29 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 53 times more Vitamin B1, 22.4 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 326.3 times more Vitamin E and 1.4 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Roasted Sunflower Seeds:

• Lemonade-flavor Drink, Powder has 1.3 times more Magnesium and 43.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 73.2 times more Copper, 22.4 times more Iron, 191.8 times more Manganese, 11.7 times more Phosphorus, 21.8 times more Potassium, 264.3 times more Selenium and 176.3 times more Zinc than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 14 ounces:

• Lemonade-flavor Drink, Powder has 4.1 times more Carbohydrate and 35.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 49.3 times more Fat, 28.5 times more Saturated Fat, 1.6 times more Omega 3, 94.2 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.