Comparing Nutrients in 5 ounces Orange-flavor Drink, Breakfast Type, Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 547kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	108% 140g	26.2% 34g	130g per day for Men 19-50 years
Sugars	180% 131g	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	1.5% 0.57g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0% 0g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	94% 849μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	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	364% 327mg	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% 0mg	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

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.6% 546mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	2.05% 0.018mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	0.35% 0.028mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	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	30.6% 214mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	7.92% 269mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	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	0.005% 0.2g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-flavor Drink, Breakfast Type, Powder VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Orange-flavor Drink, Breakfast Type, 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 Orange-flavor Drink, Breakfast Type, Powder vs Roasted Sunflower Seeds:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have more Vitamin A, 2.8 times more Vitamin B2 and 164.9 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 106 times more Vitamin B1, 1005.7 times more Vitamin B5, more Vitamin B9, more Vitamin E and more Vitamin K than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder 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 Orange-flavor Drink, Breakfast Type, Powder 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 Orange-flavor Drink, Breakfast Type, Powder vs Roasted Sunflower Seeds:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have 5.5 times more Calcium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 140.8 times more Copper, 190 times more Iron, more Magnesium, 42.2 times more Manganese, 7.6 times more Phosphorus, 4.5 times more Potassium, 158.6 times more Selenium and 529 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have 4.1 times more Carbohydrate and 33.8 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 27.8 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein