Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Powder Chocolate Malted Drink Mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Powder Chocolate Malted Drink Mix	5%	10%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Energy	79.7% 2310kcal	56.2% 1631kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	29.5% 9.45g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	265% 345g	130g per day for Men 19-50 years
Sugars	15% 11g	365% 265g	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	116% 44g	50% 19g	38g per day for Men 19-50 years
Protein	137% 76.7g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	47.6% 0.62mg	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	235% 941μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	6.6% 5.95mg	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	691% 104mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Calcium	27.8% 278mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	88% 0.79mg	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	189% 15mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	655% 4584mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	72% 2453mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Powder Chocolate Malted Drink Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Powder Chocolate Malted Drink Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Powder Chocolate Malted Drink Mix:

• 14 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 3.5 times more Vitamin B3, 22.3 times more Vitamin B5, 5.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 153.5 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• While 14 oz of Powder Chocolate Malted Drink Mix contain more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Powder Chocolate Malted Drink Mix provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Powder Chocolate Malted Drink Mix:

• 14 ounces of Roasted Sunflower Seeds have 9.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 6.6 times more Phosphorus, 1.4 times more Potassium, 11.5 times more Selenium and 6.6 times more Zinc than Powder Chocolate Malted Drink Mix.
• While 14 oz of Powder Chocolate Malted Drink Mix contain 63.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Powder Chocolate Malted Drink Mix contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.4 times more Energy, 10.5 times more Fat, 2.2 times more Saturated Fat, 56.2 times more Omega 6, 2.3 times more Fiber and 3.8 times more Protein than Powder Chocolate Malted Drink Mix.
• While 14 oz of Powder Chocolate Malted Drink Mix contain 3.6 times more Carbohydrate and 24.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Powder Chocolate Malted Drink Mix offer comparable quantities of Omega 3 per 14 ounces.