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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%

Macro Nutrients

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Energy	28.5% 828kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	94% 122g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	5.1% 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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	14% 5.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	946% 8513μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	872% 11.3mg	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	80.4% 322μg	0% 0μg	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	2.2% 2mg	3780% 3402mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Calcium	11% 111mg	195% 1953mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	0.47% 0.004mg	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	93% 7.44mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	134% 936mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	131% 4440mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.069% 2.55g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• 5 ounces of Sunflower Seeds have more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 2002 times more Vitamin A, 19.2 times more Vitamin B2, 9.6 times more Vitamin B3, 5.9 times more Vitamin B6 and 1714.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• 5 ounces of Sunflower Seeds have 600 times more Copper, 75 times more Iron, more Selenium and more Zinc than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 17.7 times more Calcium, 4.9 times more Potassium and 9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder lack sufficient amounts of Copper, Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 2.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2.3 times more Fiber and 5.8 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contain 4.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder offer comparable quantities of Sugars per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder provide inadequate amounts of Omega 3 and Omega 6