Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Powder Chocolate Malted Drink Mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Powder Chocolate Malted Drink Mix	5%	10%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Energy	40.5% 1175kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	133% 173g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	182% 132g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	25% 9.53g	38g per day for Men 19-50 years
Protein	71% 40g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	28.6% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	24% 0.31mg	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	116% 464μg	18.4% 73.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	3.3% 2.98mg	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	481% 72mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Calcium	17.3% 173mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	44% 0.4mg	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	106% 8.5mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.07% 2.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Powder Chocolate Malted Drink Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Powder Chocolate Malted Drink Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Powder Chocolate Malted Drink Mix:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 22 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9, 213.7 times more Vitamin E and 1.2 times more Vitamin K than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain more Vitamin A and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Powder Chocolate Malted Drink Mix:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 9 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 6.5 times more Phosphorus, 11.3 times more Selenium and 6.5 times more Zinc than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain 1.3 times more Potassium and 63.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Energy, 10.8 times more Fat, 3 times more Saturated Fat, 58.7 times more Omega 6, 2.2 times more Fiber and 3.9 times more Protein than Powder Chocolate Malted Drink Mix.
• While 7 oz of Powder Chocolate Malted Drink Mix contain 3.8 times more Carbohydrate and 21.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Powder Chocolate Malted Drink Mix offer comparable quantities of Omega 3 per seven ounces.