Comparing Nutrients in 7 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	40% 1159kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	131% 170g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	7.1% 5.16g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	20% 7.54g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1324% 11919μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	1038% 13.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	992% 159mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	1221% 16mg	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	113% 450μg	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	3.1% 2.78mg	5292% 4763mg	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	465% 69.8mg	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	15.5% 155mg	273% 2735mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	0.66% 0.006mg	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	130% 10.4mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	183% 6215mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains 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.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• Dried Sunflower Seed Kernels have 600 times more Copper, 75 times more Iron, more Selenium and more Zinc than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains 17.7 times more Calcium, 4.9 times more Potassium and 9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels 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 Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains 4.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have similar amounts of Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.