Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Toasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	97% 2808kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	137% 52g	0% 0g	38g per day for Men 19-50 years
Protein	139% 78g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	872% 11.3mg	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	270% 1080μg	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	26% 259mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	1260% 11.3mg	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	386% 31mg	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	24652% 567mg	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	750% 5253mg	926% 6482mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	NA	722% 397μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	773% 85mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Powder High Protein Nutritional Shake Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Powder High Protein Nutritional Shake Mix contains more Vitamin A, 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 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 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains 12.5 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 59.1 times more Manganese, 2 times more Potassium, 404.7 times more Sodium and 3.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Powder High Protein Nutritional Shake Mix contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 5.3 times more Fat, more Saturated Fat, 5.8 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 10.1 times more Omega 3 and 3.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber