Comparing Nutrients in 7 ounces Powder High Protein Nutritional Shake Mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 778kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	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	98% 1.58g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	75.6% 13g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	31.4% 41g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	0% 0g	60% 23g	38g per day for Men 19-50 years
Protein	190% 106g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	413% 3721μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	324% 4.2mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	496% 25mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.96mg	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	283% 1133μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	165% 992IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	223% 33.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	142% 1417mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	551% 4.96mg	404% 3.64mg	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	558% 44.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	10785% 248mg	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	405% 2836mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	58.4% 1984mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2409mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	338% 37.2mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• Powder High Protein Nutritional Shake Mix has more Vitamin A, 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 53.6 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• Powder High Protein Nutritional Shake Mix has 12.5 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 59.1 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium, 404.7 times more Sodium and 3.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Powder High Protein Nutritional Shake Mix has 10.1 times more Omega 3 and 3.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.3 times more Fat, more Saturated Fat, 5.8 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Powder High Protein Nutritional Shake Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.