Comparing Nutrients in 500 calories Powder High Protein Nutritional Shake Mix VS Toasted Sunflower Seeds

Weight per 500 calories

• Powder High Protein Nutritional Shake Mix: 128g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Powder High Protein Nutritional Shake Mix, which is very high in comparison to other foods. Powder High Protein Nutritional Shake Mix having high energy density.

Discover which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	6.3% 4.55g	NA	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	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	266% 2392μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	319% 16mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	50% 0.65mg	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	182% 728μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	342% 8.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	106% 638IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	144% 21.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	91% 911mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	165% 1.5mg	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	359% 28.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	6932% 159mg	74.2% 1.7mg	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	260% 1823mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	NA	55μg per day for Men 19-50 years
Sodium	103% 1548mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.022% 0.81g	3700g per day for Men 19-50 years

Powder High Protein Nutritional Shake Mix VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• 500 calories of Powder High Protein Nutritional Shake Mix have more Vitamin A, 10.4 times more Vitamin B1, 11.8 times more Vitamin B2, 9.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.9 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, 84.6 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 500 calories for Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• 500 calories of Powder High Protein Nutritional Shake Mix have 19.8 times more Calcium, 2.2 times more Copper, 5.2 times more Iron, 6.1 times more Magnesium, 93.4 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Potassium, 639 times more Sodium and 5.6 times more Zinc than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Powder High Protein Nutritional Shake Mix have 15.9 times more Omega 3, 1.6 times more Carbohydrate and 4.9 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Fat, more Saturated Fat, 3.7 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3