Comparing Nutrients in 14 ounces Peanut Flavor Canned Meal Supplement Drink VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 401kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 24g	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	25% 14g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.6% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Flavor Canned Meal Supplement Drink	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.7% 437mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	109% 8.73mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	62.4% 437mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Flavor Canned Meal Supplement Drink vs Sunflower Seeds:

• Peanut Flavor Canned Meal Supplement Drink has 3.7 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 2 times more Vitamin C and 390.8 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.

Comparing minerals per 14 ounces for Peanut Flavor Canned Meal Supplement Drink vs Sunflower Seeds:

• Peanut Flavor Canned Meal Supplement Drink has 1.4 times more Calcium, 6 times more Sodium and 16.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 60 times more Copper, 2.4 times more Iron, 20.3 times more Magnesium, 27.5 times more Manganese, 6 times more Phosphorus, 4 times more Potassium and 11.9 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 5.8 times more Energy, 16.8 times more Fat, 7.8 times more Saturated Fat, 12 times more Omega 3, 133.2 times more Omega 6, 1.4 times more Carbohydrate and 5.9 times more Protein than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.