Comparing Nutrients in 5 ounces Powder Whiskey Sour Mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 543kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	22% 28.3g	130g per day for Men 19-50 years
Sugars	190% 138g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	147% 1.9mg	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	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Whiskey Sour Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.6% 386mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	283% 2.55mg	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	6.9% 0.55mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	120% 2.76mg	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	2.63% 18.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Whiskey Sour Mix vs Sunflower Seeds:

• Powder Whiskey Sour Mix has 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 296 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 18.8 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Powder Whiskey Sour Mix vs Sunflower Seeds:

• Powder Whiskey Sour Mix has 3.5 times more Calcium and 30.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Copper, 13.5 times more Iron, 17.1 times more Magnesium, more Manganese, 50.8 times more Phosphorus, 33.9 times more Potassium, 88.3 times more Selenium and 35.7 times more Zinc than Powder Whiskey Sour Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder Whiskey Sour Mix has 4.9 times more Carbohydrate and 37.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 514.6 times more Fat, 234.5 times more Saturated Fat, 5 times more Omega 3, 922 times more Omega 6, more Fiber and 34.6 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.