Comparing Nutrients in 500 calories Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame VS Sunflower Seeds

Weight per 500 calories

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame: 229g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.7 times more energy per unit of mass than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame, which is very high in comparison to other foods. Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame having above average energy density.

Which food has more nutrients per 500 calories - Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.095% 0.092g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0.6% 0.23g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	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	48.6% 194μg	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	1427% 1284mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	201% 30mg	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

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Sunflower Seeds	Recommended Dietary Allowance
Calcium	240% 2401mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	171% 1.54mg	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	2.3% 0.18mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	1.64% 6.9mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	0.1% 0.002mg	72.6% 1.67mg	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	406% 2842mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	33.6% 1142mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.22g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 1071.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 36 times more Calcium, 5 times more Phosphorus, 2.1 times more Potassium and 120.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Copper, 24.5 times more Iron, 40.4 times more Magnesium, 727.9 times more Manganese, more Selenium and more Zinc than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.

Comparison of macro-nutrients per 500 calories:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 11.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 480.2 times more Fat, more Saturated Fat, more Omega 6, 32.1 times more Fiber and 17.2 times more Protein than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.