Comparing Nutrients in 5 ounces Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 322kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	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	99% 129g	26.2% 34g	130g per day for Men 19-50 years
Sugars	0% 0g	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	8.2% 3.1g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.63% 0.35g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	945% 8501μg	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	741% 9.64mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	709% 113mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	872% 11.3mg	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	1.77% 7.1μg	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	3780% 3402mg	2.2% 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	0.19% 0.028mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	113% 1134mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	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	1.4% 0.11mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0.49% 0.011mg	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	100% 699mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	105% 3569mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie 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 Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Roasted Sunflower Seeds:

• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have more Vitamin A, 27.6 times more Vitamin B2, 11.4 times more Vitamin B3, 10 times more Vitamin B6 and 1714.3 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 11.8 times more Vitamin B1, 391.1 times more Vitamin B5, 47.4 times more Vitamin B9, 1305 times more Vitamin E and more Vitamin K than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie vs Roasted Sunflower Seeds:

• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 11.4 times more Calcium, 1.9 times more Magnesium and 3 times more Potassium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 166.4 times more Copper, 47.5 times more Iron, 263.8 times more Manganese, 2.3 times more Phosphorus, more Selenium and 529 times more Zinc than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie lack sufficient amounts of Copper, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 3.8 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 311.3 times more Fat, 521.9 times more Saturated Fat, 7.7 times more Omega 3, 1311.3 times more Omega 6, more Sugars, 5 times more Fiber and 77.3 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• 5 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Omega 3, Omega 6 and Protein