Comparing Nutrients in 300 calories Carob-flavor Beverage Mix, Powder VS Sunflower Seeds

Weight per 300 calories

• Carob-flavor Beverage Mix, Powder: 80.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Carob-flavor Beverage Mix, Powder, which is very high in comparison to other foods. Carob-flavor Beverage Mix, Powder having high energy density.

Which food has more nutrients per 300 calories - Carob-flavor Beverage Mix, Powder or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.45g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.6% 0.007mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.062% 0.001mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.83% 0.61mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.097% 0.005mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	53% 0.69mg	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	0% 0μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.6% 26mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	5.38% 0.048mg	103% 0.92mg	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	46.4% 3.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0.96% 4.03mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	2.2% 0.051mg	43.6% 1mg	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	0.81% 5.65mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.54% 83mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0.59% 0.065mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carob-flavor Beverage Mix, Powder vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 104.7 times more Vitamin B1, 226.1 times more Vitamin B2, 7 times more Vitamin B3, 120 times more Vitamin B5, 6.9 times more Vitamin B6 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Carob-flavor Beverage Mix, Powder vs Sunflower Seeds:

• Carob-flavor Beverage Mix, Powder has 1.4 times more Iron and 18 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 19.1 times more Copper, 41.4 times more Magnesium, 19.7 times more Manganese, 60.1 times more Phosphorus, 4 times more Potassium, 22.5 times more Selenium and 39.8 times more Zinc than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 300 calories:

• Carob-flavor Beverage Mix, Powder has 7.3 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 163.9 times more Fat, 94.6 times more Saturated Fat, 222.5 times more Omega 6 and 7.4 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Carob-flavor Beverage Mix, Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.