Comparing Nutrients in 7 ounces Powder Lemonade VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Powder Lemonade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.7% 746kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	259% 188g	7.47% 5.4g	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	48% 34.7g	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	% 5.46g	NA	g per day for Men 19-50 years
Sucrose	% 148g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	58% 22g	38g per day for Men 19-50 years
Protein	0% 0g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	2.98% 12μg	118% 470μg	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	88% 79mg	3.1% 2.78mg	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	1.85% 0.28mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	404% 3.63mg	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	4.7% 0.38mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	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	1.13% 7.94mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Lemonade vs Roasted Sunflower Seeds:

• Powder Lemonade has 28.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, more Vitamin B2, 54.2 times more Vitamin B3, 117.3 times more Vitamin B5, 30.9 times more Vitamin B6, 39.5 times more Vitamin B9, 186.4 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Lemonade vs Roasted Sunflower Seeds:

• Powder Lemonade has 1.9 times more Magnesium and 17 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 40.7 times more Copper, 20 times more Iron, 131.9 times more Manganese, 288.8 times more Phosphorus, 5.8 times more Potassium, 132.2 times more Selenium and 52.9 times more Zinc than Powder Lemonade.

Comparison of macro-nutrients per 7 ounces:

• Powder Lemonade has 4.1 times more Carbohydrate and 34.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 47.4 times more Fat, 34.6 times more Saturated Fat, 1.3 times more Omega 3, 80.9 times more Omega 6, 27.8 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.