Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Powder High Protein Nutritional Shake Mix

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Powder High Protein Nutritional Shake Mix: 76.5g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Powder High Protein Nutritional Shake Mix. It has very high energy density when compared to other foods. Powder High Protein Nutritional Shake Mix having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	12% 15.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3.77% 2.73g	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	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	73.2% 41g	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	159% 1435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	191% 9.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	147% 1.9mg	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	30.5% 122μg	109% 437μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	63.8% 57.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63.8% 383IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	79.7% 96μg	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	3.6% 36mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	213% 1.9mg	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	24.5% 1.96mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	4159% 96mg	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	85% 595mg	156% 1094mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains more Vitamin A, 30 times more Vitamin B1, 12.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin C, more Vitamin D and 68.7 times more Vitamin K 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 Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 15.1 times more Calcium, 2 times more Copper, 8.8 times more Iron, 5.8 times more Magnesium, 88 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium, 600.8 times more Sodium and 5.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Fat, more Saturated Fat, 3.4 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 17.1 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 4.1 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 Energy per 300 kcal.
• 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 300 kcal.