Comparing Nutrients in 14 ounces Sunflower Seeds VS Frozen Concentrated Non-alcoholic Cocktail Mix

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Concentrated Non-alcoholic Cocktail Mix	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Frozen Concentrated Non-alcoholic Cocktail Mix	Recommended Dietary Allowance
Energy	80% 2318kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	219% 284g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	134% 97g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Concentrated Non-alcoholic Cocktail Mix	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	1.53% 0.02mg	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	225% 901μg	4.96% 20μg	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	6.17% 5.56mg	18.5% 16.7mg	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	931% 140mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Concentrated Non-alcoholic Cocktail Mix	Recommended Dietary Allowance
Calcium	31% 310mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	260% 21mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	7.77% 0.18mg	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	374% 2619mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.03% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Frozen Concentrated Non-alcoholic Cocktail Mix:

• Dried Sunflower Seed Kernels have 164.4 times more Vitamin B1, 20.9 times more Vitamin B2, 320.6 times more Vitamin B3, 49.1 times more Vitamin B5, 269 times more Vitamin B6, 45.4 times more Vitamin B9 and 1758.5 times more Vitamin E than Frozen Concentrated Non-alcoholic Cocktail Mix.
• While Frozen Concentrated Non-alcoholic Cocktail Mix contains 3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Concentrated Non-alcoholic Cocktail Mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Frozen Concentrated Non-alcoholic Cocktail Mix:

• Dried Sunflower Seed Kernels have 39 times more Calcium, 90 times more Copper, 131.3 times more Iron, 325 times more Magnesium, 43.3 times more Manganese, 330 times more Phosphorus, 28 times more Potassium, 106 times more Selenium and 250 times more Zinc than Frozen Concentrated Non-alcoholic Cocktail Mix.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 5146 times more Fat, 1485 times more Saturated Fat, 20 times more Omega 3, 3841.7 times more Omega 6, more Fiber and 259.8 times more Protein than Frozen Concentrated Non-alcoholic Cocktail Mix.
• While Frozen Concentrated Non-alcoholic Cocktail Mix contains 3.6 times more Carbohydrate and 9.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Concentrated Non-alcoholic Cocktail Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.