Comparing Nutrients in 14 ounces Powder Whiskey Sour Mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	297% 386g	61% 79.4g	130g per day for Men 19-50 years
Sugars	533% 386g	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	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	NA	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

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	19.3% 1.55mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	7.37% 51.6mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	72.5% 1087mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Whiskey Sour Mix vs Sunflower Seeds:

• Powder Whiskey Sour Mix has 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 296 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 18.8 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Powder Whiskey Sour Mix vs Sunflower Seeds:

• Powder Whiskey Sour Mix has 3.5 times more Calcium and 30.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Copper, 13.5 times more Iron, 17.1 times more Magnesium, more Manganese, 50.8 times more Phosphorus, 33.9 times more Potassium, 88.3 times more Selenium and 35.7 times more Zinc than Powder Whiskey Sour Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Whiskey Sour Mix has 4.9 times more Carbohydrate and 37.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 514.6 times more Fat, 234.5 times more Saturated Fat, 5 times more Omega 3, 922 times more Omega 6, more Fiber and 34.6 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.