Comparing Nutrients in 14 ounces Powder Lemonade VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Powder Lemonade	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 387g	70% 91g	130g per day for Men 19-50 years
Sugars	518% 376g	17% 12.3g	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	96% 69.5g	0% 0g	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	% 11g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 295g	% 9.4g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	111% 42g	38g per day for Men 19-50 years
Protein	0% 0g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Oil 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	4.96% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	242% 3.14mg	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	5.95% 24μg	232% 929μg	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	176% 158mg	4.85% 4.37mg	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	3.7% 0.56mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	796% 7.16mg	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	9.43% 0.75mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	359% 8.26mg	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	2.27% 16mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.68g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Lemonade vs Oil Roasted Sunflower Seeds:

• Powder Lemonade has 36.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, more Vitamin B2, 31.8 times more Vitamin B3, 115.7 times more Vitamin B5, 30.5 times more Vitamin B6, 39 times more Vitamin B9, 259.5 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Lemonade vs Oil Roasted Sunflower Seeds:

• Powder Lemonade has 1.9 times more Magnesium and 17 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Calcium, 40.1 times more Copper, 22.5 times more Iron, 130 times more Manganese, 284.8 times more Phosphorus, 3.3 times more Potassium, 130.3 times more Selenium and 52.1 times more Zinc than Powder Lemonade.

Comparison of macro-nutrients per 14 ounces:

• Powder Lemonade has 4.3 times more Carbohydrate, 30.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 48.9 times more Fat, 46.8 times more Saturated Fat, 1.6 times more Omega 3, 84.5 times more Omega 6, 26.5 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.