Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, Powder

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Toasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	21.3% 619kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	30.3% 11.5g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	0.14% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	61.5% 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	59.5% 238μg	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	1.56% 1.4mg	256% 231mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	5.7% 57mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	1.44% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	85% 6.8mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	2.17% 0.05mg	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	165% 1158mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.004% 0.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, Powder per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Orange-flavor Drink, Breakfast Type, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 grams of Toasted Sunflower Seeds have 325 times more Vitamin B1, 1008.6 times more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 164.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Orange-flavor Drink, Breakfast Type, Powder provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• 100 grams of Toasted Sunflower Seeds have 141.1 times more Copper, 340.5 times more Iron, more Magnesium, 42.3 times more Manganese, 7.7 times more Phosphorus, 2.6 times more Potassium and 530 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain 6.8 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 28.8 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While 100 g of Orange-flavor Drink, Breakfast Type, Powder contain 4.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein