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

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1508kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	63% 81.7g	130g per day for Men 19-50 years
Sugars	532% 386g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	0% 0g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	246% 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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade-flavor Drink, Powder VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemonade-flavor Drink, Powder versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Lemonade-flavor Drink, Powder have 29 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 162.5 times more Vitamin B1, 25.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Lemonade-flavor Drink, Powder as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Lemonade-flavor Drink, Powder have 1.3 times more Magnesium and 43.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 73.4 times more Copper, 40.1 times more Iron, 192.2 times more Manganese, 11.7 times more Phosphorus, 12.6 times more Potassium and 176.7 times more Zinc than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemonade-flavor Drink, Powder have 4.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 56.2 times more Fat, 32.5 times more Saturated Fat, 1.8 times more Omega 3, 107.4 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein