Comparing Nutrients in 1 kilogram Powder Lemonade VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder Lemonade	Sunflower Seeds	Recommended Dietary Allowance
Energy	130% 3760kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	751% 976g	154% 200g	130g per day for Men 19-50 years
Sugars	1306% 947g	36% 26g	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	241% 175g	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	% 27.5g	NA	g per day for Men 19-50 years
Sucrose	% 744g	% 25g	g per day for Men 19-50 years
Fiber	10.5% 4g	226% 86g	38g per day for Men 19-50 years
Protein	0% 0g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1035% 13.5mg	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	15% 60μg	568% 2270μg	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	443% 399mg	15.6% 14mg	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	9.33% 1.4mg	2345% 352mg	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

	Powder Lemonade	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2000% 18mg	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	23.8% 1.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	848% 19.5mg	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	5.7% 40mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Lemonade vs Sunflower Seeds:

• Powder Lemonade has 28.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, more Vitamin B2, 64.1 times more Vitamin B3, 18.8 times more Vitamin B5, 51.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 251.2 times more Vitamin E than Powder Lemonade.
• Both Powder Lemonade as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Powder Lemonade vs Sunflower Seeds:

• Powder Lemonade has 5.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 40 times more Copper, 27.6 times more Iron, 1.3 times more Magnesium, 121.9 times more Manganese, 165 times more Phosphorus, 4.4 times more Potassium, 88.3 times more Selenium and 50 times more Zinc than Powder Lemonade.

Comparison of macro-nutrients per 1 kilogram:

• Powder Lemonade has 4.9 times more Carbohydrate and 36.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 49 times more Fat, 29.5 times more Saturated Fat, 56.9 times more Omega 6, 21.5 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Powder Lemonade as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.