Comparing Nutrients in 7 ounces Ready-to-drink Chocolate Almond Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.42% 99kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	31.4% 41g	130g per day for Men 19-50 years
Sugars	24% 17.4g	NA	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	2.1% 0.79g	60% 23g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.28% 0.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	123% 1.6mg	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	0.5% 2μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.58mg	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

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.3% 373mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	3.43% 137μg	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	13% 1.05mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	182% 4.2mg	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	5.4% 37.7mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Ready-to-drink Chocolate Almond Milk VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Ready-to-drink Chocolate Almond Milk versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ready-to-drink Chocolate Almond Milk vs Toasted Sunflower Seeds:

• 7 ounces of Ready-to-drink Chocolate Almond Milk have more Vitamin A, more Vitamin B12, 3.1 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B1, 1.6 times more Vitamin B2, 40.8 times more Vitamin B3, 201.7 times more Vitamin B5, 134.2 times more Vitamin B6 and 238 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.
• 7 ounces of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Ready-to-drink Chocolate Almond Milk vs Toasted Sunflower Seeds:

• 7 ounces of Ready-to-drink Chocolate Almond Milk have 3.3 times more Calcium, 23.7 times more Sodium and 88.4 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 27.4 times more Copper, 12.8 times more Iron, 10.8 times more Magnesium, 25.5 times more Manganese, 60.9 times more Phosphorus, 6.5 times more Potassium and 8.4 times more Zinc than Ready-to-drink Chocolate Almond Milk.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 45.4 times more Fat, more Saturated Fat, more Omega 3, 179.8 times more Omega 6, 2.2 times more Carbohydrate, 28.8 times more Fiber and 27.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• 7 ounces of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein