Comparing Nutrients in 100 grams Powder High Protein Nutritional Shake Mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 392kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	38% 6.48g	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	15.7% 20.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	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% 0g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	208% 1875μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	250% 12.5mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	143% 571μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.3% 75mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	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	281% 22.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	5435% 125mg	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	204% 1429mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	NA	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	170% 18.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Powder High Protein Nutritional Shake Mix versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• 100 grams of Powder High Protein Nutritional Shake Mix have more Vitamin A, 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 53.6 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 grams for Powder High Protein Nutritional Shake Mix vs Toasted Sunflower Seeds:

• 100 grams of Powder High Protein Nutritional Shake Mix have 12.5 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 59.1 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium, 404.7 times more Sodium and 3.5 times more Zinc than Toasted Sunflower Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Powder High Protein Nutritional Shake Mix have 10.1 times more Omega 3 and 3.1 times more Protein than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.3 times more Fat, more Saturated Fat, 5.8 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber