Comparing Nutrients in 300 calories Powder High Protein Nutritional Shake MixVS Sunflower Seeds

Weight per 300 calories

Powder High Protein Nutritional Shake Mix

76.5g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Powder High Protein Nutritional Shake Mix, which is very high in comparison to other foods. Powder High Protein Nutritional Shake Mix having high energy density.

Which food has more nutrients per 300 calories - Powder High Protein Nutritional Shake Mix or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Powder High Protein Nutritional Shake Mix

55%

25%

20%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Powder High Protein Nutritional Shake Mixvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.45%8.2g

Fat

27.3%26.4g

8.2 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

7.15%2.3g

0 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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38%0.61g

Omega 3

1.93%0.031g

0.61 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29%4.96g

Omega 6

69.7%12g

4.96 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.6g

Carbohydrate

7.9%10.3g

15.6 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.77%2.73g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.73 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

11.6%4.4g

0 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.2%41g

Protein

19%10.7g

41 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

Powder High Protein Nutritional Shake Mixvs Sunflower Seeds

159%1435μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1435 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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137%1.64mg

Vitamin B1

63.4%0.76mg

Thiamine

1.64 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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125%1.63mg

Vitamin B2

14%0.18mg

Riboflavin

1.63 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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120%19mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

19 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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191%9.57mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

9.57 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg

Vitamin B6

53%0.69mg

Pyridoxine

1.9 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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109%437μg

Vitamin B9

29%117μg

Folates and Folic Acid

437 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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205%4.92μg

Vitamin B12

0%0μg

Cobalamin

4.92 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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63.8%57.4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

57.4 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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63.8%383IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

383 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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86%13mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

13 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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79.7%96μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

96 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Powder High Protein Nutritional Shake Mixvs Sunflower Seeds

54.6%546mg

Calcium

4%40mg

546 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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213%1.9mg

Copper

103%0.92mg

1.9 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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215%17.2mg

Iron

33.7%2.7mg

17.2 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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91%383mg

Magnesium

39.8%167mg

383 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4159%96mg

Manganese

43.6%1mg

96 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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156%1094mg

Phosphorus

48.4%339mg

1094 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%765mg

Potassium

9.75%331mg

765 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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122%67μg

Selenium

49.5%27.2μg

67 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg

Sodium

0.31%4.62mg

929 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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130%14.3mg

Zinc

23.3%2.57mg

14.3 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.35g

Water

0.066%2.43g

6.35 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Powder High Protein Nutritional Shake Mix vs Sunflower Seeds:

Powder High Protein Nutritional Shake Mix has 931.1 times more Vitamin A, 2.2 times more Vitamin B1, 8.9 times more Vitamin B2, 4.5 times more Vitamin B3, 16.5 times more Vitamin B5, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 79.8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin E than Powder High Protein Nutritional Shake Mix.

Comparing minerals per 300 calories for Powder High Protein Nutritional Shake Mix vs Sunflower Seeds:

Powder High Protein Nutritional Shake Mix has 13.6 times more Calcium, 2.1 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 95.5 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 2.5 times more Selenium, 201 times more Sodium and 5.6 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Powder High Protein Nutritional Shake Mix has 19.7 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Sugars and 3.8 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Fat, more Saturated Fat, 2.4 times more Omega 6 and more Fiber than Powder High Protein Nutritional Shake Mix.
Both Powder High Protein Nutritional Shake Mix and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Powder High Protein Nutritional Shake Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Powder High Protein Nutritional Shake MixVS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)Sunflower SeedsVS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)Powder High Protein Nutritional Shake MixVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Powder High Protein Nutritional Shake MixVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Powder High Protein Nutritional Shake Mix or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: