Comparing Nutrients in 1 pound Sunflower Seeds VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Sunflower Seeds	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	91% 2649kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	6.83% 6.62g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0% 0g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	168% 94g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	5.23% 0.068mg	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	257% 1030μg	1.13% 4.54μg	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	127% 19mg	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	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	35.4% 354mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	14.6% 0.13mg	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	298% 24mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 7.6 times more Vitamin B2, 111.1 times more Vitamin B3, 89.7 times more Vitamin B6, 227 times more Vitamin B9, more Vitamin C and 8.4 times more Vitamin E than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 20.7 times more Vitamin A and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Dried Sunflower Seed Kernels have 62.1 times more Copper, 11.7 times more Iron, 32.5 times more Magnesium, 38.8 times more Phosphorus, 6.7 times more Potassium, 265 times more Selenium and 71.4 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 2.4 times more Calcium, 8.3 times more Sodium and 20.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 27.8 times more Energy, 35.2 times more Fat, more Saturated Fat, more Omega 3, 94.9 times more Omega 6, 16 times more Carbohydrate, more Sugars, 21.5 times more Fiber and 25 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Dried Sunflower Seed Kernels as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.