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

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Powder Whiskey Sour Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	297% 386g	73.5% 96g	130g per day for Men 19-50 years
Sugars	533% 386g	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	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Whiskey Sour Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	7.37% 51.6mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	72.5% 1087mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Powder Whiskey Sour Mix has 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 117.3 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Powder Whiskey Sour Mix has 3.9 times more Calcium and 91.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 9.7 times more Iron, 6.8 times more Magnesium, more Manganese, 88.8 times more Phosphorus, 44.7 times more Potassium, 132.2 times more Selenium and 37.8 times more Zinc than Powder Whiskey Sour Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Whiskey Sour Mix has 4 times more Carbohydrate and 35.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 498 times more Fat, 274.7 times more Saturated Fat, 5.8 times more Omega 3, 1311.3 times more Omega 6, more Fiber and 32.2 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.