Comparing Nutrients in 100 grams Powder Lemonade VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Powder Lemonade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	16% 20.6g	130g per day for Men 19-50 years
Sugars	131% 95g	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	24% 17.5g	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	% 2.75g	NA	g per day for Men 19-50 years
Sucrose	% 74.4g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Toasted 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	1.25% 0.015mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	62% 0.81mg	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	1.5% 6μg	59.5% 238μg	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	44.3% 40mg	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	0.93% 0.14mg	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

	Powder Lemonade	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	204% 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	2.38% 0.19mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.7% 0.016mg	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	0.57% 4mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Powder Lemonade vs Toasted Sunflower Seeds:

• Powder Lemonade has 28.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, more Vitamin B2, 32.3 times more Vitamin B3, 117.7 times more Vitamin B5, 31 times more Vitamin B6 and 39.7 times more Vitamin B9 than Powder Lemonade.
• Both Powder Lemonade as well as Toasted 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 Powder Lemonade vs Toasted Sunflower Seeds:

• Powder Lemonade has 1.9 times more Magnesium and 17 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 40.8 times more Copper, 35.8 times more Iron, 132.1 times more Manganese, 289.5 times more Phosphorus, 3.3 times more Potassium and 53 times more Zinc than Powder Lemonade.

Comparison of macro-nutrients per 100 grams:

• Powder Lemonade has 4.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 54.1 times more Fat, 39.4 times more Saturated Fat, 1.5 times more Omega 3, 92.3 times more Omega 6, 28.8 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.