Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Roasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	201% 5820kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0% 0g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	157% 204g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	49.2% 35.7g	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	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	1923% 25mg	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	593% 2370μg	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	70% 700mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	2778% 25mg	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	475% 38mg	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	54348% 1250mg	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	1650% 11550mg	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	1705% 188mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Powder High Protein Nutritional Shake Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin E than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains more Vitamin A, 20.2 times more Vitamin B1, 8.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 53.6 times more Vitamin C, more Vitamin D and 46.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 10.2 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 3.9 times more Magnesium, 59.2 times more Manganese, 404.7 times more Sodium and 3.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Powder High Protein Nutritional Shake Mix have similar amounts of Phosphorus, Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 4.6 times more Fat, more Saturated Fat, 5.1 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 11.5 times more Omega 3, 1.3 times more Sugars and 2.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Powder High Protein Nutritional Shake Mix have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.