Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Lemonade-flavor Drink, Powder

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Lemonade-flavor Drink, Powder: 26.3g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Lemonade-flavor Drink, Powder. It has very high energy density when compared to other foods. Lemonade-flavor Drink, Powder having high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Lemonade-flavor Drink, Powder?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.27% 0.27g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	20% 25.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	35.3% 25.6g	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	8.24% 5.97g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	5% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	0.044% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	0% 0mg	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	10% 40.7μg	0% 0μg	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	0.27% 0.24mg	12% 10.7mg	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	30% 4.5mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.29% 2.9mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	0.73% 0.007mg	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	8.16% 0.65mg	0.56% 0.045mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	10.3% 43.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	0.13% 0.003mg	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	28.4% 198mg	3.72% 26mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.3% 10.3mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0.14% 0.079μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	2.3% 34.2mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	0.072% 0.008mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.004% 0.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Lemonade-flavor Drink, Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.6 times more Vitamin B1, 14.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 213 times more Vitamin E than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 44.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Lemonade-flavor Drink, Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Calcium, 47.8 times more Copper, 14.6 times more Iron, 125.2 times more Manganese, 7.6 times more Phosphorus, 14.2 times more Potassium, 172.6 times more Selenium and 115.1 times more Zinc than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 2 times more Magnesium and 66.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 32.2 times more Fat, 18.6 times more Saturated Fat, 61.5 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 6.2 times more Carbohydrate and 54.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Lemonade-flavor Drink, Powder have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lemonade-flavor Drink, Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.