Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	40% 1155kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	8.56% 11g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	8% 5.8g	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	58% 22g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	3.8% 0.05mg	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	118% 470μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.26% 130μg	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	94% 7.54mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	4.5% 0.1mg	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	327% 2292mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Vitamin B1, 2.3 times more Vitamin B2, 82.8 times more Vitamin B3, 23.6 times more Vitamin B5, 32.2 times more Vitamin B6, 237 times more Vitamin B9, more Vitamin C, more Vitamin E and 27 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 27.7 times more Copper, 9.7 times more Iron, 7.6 times more Magnesium, 40.6 times more Manganese, 16.5 times more Phosphorus, 4 times more Potassium, 61 times more Selenium and 19.6 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 24 times more Sodium and 77 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 20.1 times more Energy, 216.5 times more Fat, 37.5 times more Saturated Fat, more Omega 3, 5463.7 times more Omega 6, 4.3 times more Carbohydrate, 18.5 times more Fiber and 16 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.