Comparing Nutrients in 1 kilogram Powder Chocolate Malted Drink Mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	142% 4110kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	74.4% 24g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	669% 869g	176% 229g	130g per day for Men 19-50 years
Sugars	920% 667g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	126% 48g	279% 106g	38g per day for Men 19-50 years
Protein	91% 51g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	609% 7.9mg	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	93% 370μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	12.2% 11mg	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	11.3% 1.7mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	2004% 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	285% 23mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	250% 1750mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	182% 6180mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Chocolate Malted Drink Mix vs Oil Roasted Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has more Vitamin A, more Vitamin B12 and 1.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 22 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 213.7 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Powder Chocolate Malted Drink Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Chocolate Malted Drink Mix vs Oil Roasted Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has 1.3 times more Potassium and 63.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 9 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 6.5 times more Phosphorus, 11.3 times more Selenium and 6.5 times more Zinc than Powder Chocolate Malted Drink Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Chocolate Malted Drink Mix has 3.8 times more Carbohydrate and 21.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 10.8 times more Fat, 3 times more Saturated Fat, 58.7 times more Omega 6, 2.2 times more Fiber and 3.9 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Powder Chocolate Malted Drink Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.