Comparing Nutrients in 5 ounces Powder Chocolate Malted Drink Mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 583kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.38g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.86% 0.83g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	26.2% 34g	130g per day for Men 19-50 years
Sugars	130% 95g	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	18% 6.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	13% 7.23g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	13% 52.4μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	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	1.6% 0.24mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	40.4% 3.23mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	35.4% 248mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	25.8% 876mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Chocolate Malted Drink Mix vs Roasted Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 22.3 times more Vitamin B5, 5.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 153.5 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin C and Vitamin K per 5 oz.
• Both Powder Chocolate Malted Drink Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Powder Chocolate Malted Drink Mix vs Roasted Sunflower Seeds:

• Powder Chocolate Malted Drink Mix has 63.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 6.6 times more Phosphorus, 1.4 times more Potassium, 11.5 times more Selenium and 6.6 times more Zinc than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Powder Chocolate Malted Drink Mix has 1.2 times more Omega 3, 3.6 times more Carbohydrate and 24.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 10.5 times more Fat, 2.2 times more Saturated Fat, 56.2 times more Omega 6, 2.3 times more Fiber and 3.8 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.