Comparing Nutrients in 14 ounces Powder Chocolate Malted Drink Mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	56.2% 1631kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.45g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	61% 79.4g	130g per day for Men 19-50 years
Sugars	365% 265g	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	50% 19g	90% 34g	38g per day for Men 19-50 years
Protein	36% 20.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	36.7% 147μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	69.5% 1.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	4.5% 0.67mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	113% 9.05mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	99% 695mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	72% 2453mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Chocolate Malted Drink Mix vs Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has 11 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 8.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 206.9 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Powder Chocolate Malted Drink Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Chocolate Malted Drink Mix vs Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has 21.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 9 times more Copper, 2.3 times more Iron, 4.6 times more Magnesium, 3.8 times more Phosphorus, 7.7 times more Selenium and 6.3 times more Zinc than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Chocolate Malted Drink Mix has 1.4 times more Omega 3, 4.3 times more Carbohydrate and 25.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 10.8 times more Fat, 1.9 times more Saturated Fat, 39.5 times more Omega 6, 1.8 times more Fiber and 4.1 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.