Comparing Nutrients in 14 ounces Orange-flavor Drink, Breakfast Type, Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1532kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	302% 393g	73.5% 96g	130g per day for Men 19-50 years
Sugars	505% 366g	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	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	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	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

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.8mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	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	1018% 916mg	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	0% 0mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	153% 1528mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	0.99% 0.079mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	85.6% 599mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.015% 0.56g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-flavor Drink, Breakfast Type, Powder VS Roasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have more Vitamin A, 2.8 times more Vitamin B2 and 164.9 times more Vitamin C than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 106 times more Vitamin B1, 1005.7 times more Vitamin B5, more Vitamin B9, more Vitamin E and more Vitamin K than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Orange-flavor Drink, Breakfast Type, Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have 5.5 times more Calcium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 140.8 times more Copper, 190 times more Iron, more Magnesium, 42.2 times more Manganese, 7.6 times more Phosphorus, 4.5 times more Potassium, 158.6 times more Selenium and 529 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have 4.1 times more Carbohydrate and 33.8 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 27.8 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein