Comparing Nutrients in 5 ounces Carob-flavor Beverage Mix, Powder VS 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	18% 527kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	30% 11.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	49% 27.4g	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	1.06% 0.013mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	87.7% 1.14mg	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	84% 336μg	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	2.2% 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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	288% 2.6mg	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	81.5% 6.52mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	130% 3mg	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	1.4% 9.92mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	9.73% 146mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob-flavor Beverage Mix, Powder VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Carob-flavor Beverage Mix, Powder versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carob-flavor Beverage Mix, Powder vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 11.8 times more Vitamin B1, 246 times more Vitamin B2, 9.3 times more Vitamin B3, 1173.3 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• 5 ounces of Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 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 five ounces.

Comparing minerals per 5 ounces for Carob-flavor Beverage Mix, Powder vs Roasted Sunflower Seeds:

• 5 ounces of Carob-flavor Beverage Mix, Powder have 1.2 times more Iron and 34.3 times more Sodium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 30.5 times more Copper, 25.8 times more Magnesium, 33.5 times more Manganese, 165 times more Phosphorus, 8.2 times more Potassium, 52.9 times more Selenium and 66.1 times more Zinc than Carob-flavor Beverage Mix, Powder.
• 5 ounces of Carob-flavor Beverage Mix, Powder lack sufficient amounts of Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carob-flavor Beverage Mix, Powder have 3.9 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 249 times more Fat, 174 times more Saturated Fat, 34.5 times more Omega 3, 496.7 times more Omega 6, 1.4 times more Fiber and 10.7 times more Protein than Carob-flavor Beverage Mix, Powder.
• 5 ounces of Carob-flavor Beverage Mix, Powder provide inadequate amounts of Omega 3 and Omega 6