Comparing Nutrients in 100 grams Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.5% 218kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.2% 87.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0% 0g	3.77% 2.73g	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	0.26% 0.1g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	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	0% 0mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	62% 0.8mg	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	0% 0μg	59.3% 237μg	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	622% 560mg	1.56% 1.4mg	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	0% 0mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1047mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	203% 1.83mg	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	1% 0.08mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.043% 0.001mg	92% 2.1mg	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	177% 1239mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Roasted Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 400 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame vs Roasted Sunflower Seeds:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 15 times more Calcium and 134.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Copper, 47.5 times more Iron, 43 times more Magnesium, 2110 times more Manganese, 1.7 times more Potassium, more Selenium and more Zinc than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame has 3.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Energy, 1245 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Sugars, 111 times more Fiber and 43 times more Protein than Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame.
• Both Fruit-flavored Drink, Dry Powdered Mix, Low Calorie, With Aspartame as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.