Comparing Nutrients in 500 calories Carob-flavor Beverage Mix, Powder VS Roasted Sunflower Seeds

Weight per 500 calories

• Carob-flavor Beverage Mix, Powder: 134g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Carob-flavor Beverage Mix, Powder or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	28.3% 10.8g	25% 9.54g	38g per day for Men 19-50 years
Protein	4.32% 2.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.1% 0.001mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.3% 43mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	8.96% 0.081mg	175% 1.57mg	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	77.3% 6.2mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.72mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	79% 1.8mg	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	1.34% 9.4mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	3.67% 2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	0.98% 0.11mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carob-flavor Beverage Mix, Powder vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.5 times more Vitamin B1, 157.2 times more Vitamin B2, 5.9 times more Vitamin B3, 750 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Carob-flavor Beverage Mix, Powder vs Roasted Sunflower Seeds:

• Carob-flavor Beverage Mix, Powder has 1.9 times more Iron and 53.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 19.5 times more Copper, 16.5 times more Magnesium, 21.4 times more Manganese, 105.5 times more Phosphorus, 5.2 times more Potassium, 33.8 times more Selenium and 42.3 times more Zinc than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 500 calories:

• Carob-flavor Beverage Mix, Powder has 6.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 159.2 times more Fat, 111.2 times more Saturated Fat, 317.5 times more Omega 6 and 6.9 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Carob-flavor Beverage Mix, Powder as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.