Comparing Nutrients in 500 calories Powder High Protein Nutritional Shake MixVS Sunflower Seeds

Weight per 500 calories

Powder High Protein Nutritional Shake Mix

128g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

Powder High Protein Nutritional Shake Mixvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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14%13.7g

Fat

45.4%44g

13.7 gvs44 g

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

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0%0g

Saturated Fat

12%3.8g

0 gvs3.8 g

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

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63.3%1g

Omega 3

3.2%0.051g

1 gvs0.051 g

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

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48.6%8.26g

Omega 6

116%19.7g

8.26 gvs19.7 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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20%26g

Carbohydrate

13%17g

26 gvs17 g

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

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6.3%4.55g

Sugars

3.1%2.24g

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

4.55 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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0%0g

Fiber

19.4%7.36g

0 gvs7.36 g

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

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122%68.3g

Protein

31.8%17.8g

68.3 gvs17.8 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

266%2392μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

2392 μgvs2.57 μg

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

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228%2.73mg

Vitamin B1

106%1.27mg

Thiamine

2.73 mgvs1.27 mg

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

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208%2.7mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.7 mgvs0.3 mg

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

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199%32mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

32 mgvs7.14 mg

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

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319%16mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

16 mgvs0.97 mg

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

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245%3.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

3.2 mgvs1.15 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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182%728μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

728 μgvs194 μg

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

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342%8.2μg

Vitamin B12

0%0μg

Cobalamin

8.2 μgvs0 μg

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

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106%96mg

Vitamin C

1.33%1.2mg

Ascorbic acid

96 mgvs1.2 mg

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

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106%638IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

638 IUvs0 IU

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

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144%21.5mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

21.5 mgvs30 mg

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

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133%159μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

159 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

91%911mg

Calcium

6.68%66.8mg

911 mgvs66.8 mg

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

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354%3.2mg

Copper

171%1.54mg

3.2 mgvs1.54 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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359%28.7mg

Iron

56%4.5mg

28.7 mgvs4.5 mg

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

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152%638mg

Magnesium

66.3%278mg

638 mgvs278 mg

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

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6932%159mg

Manganese

72.6%1.67mg

159 mgvs1.67 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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260%1823mg

Phosphorus

80.7%565mg

1823 mgvs565 mg

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

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37.5%1276mg

Potassium

16.2%552mg

1276 mgvs552 mg

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

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203%112μg

Selenium

82.5%45.4μg

112 μgvs45.4 μg

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

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103%1548mg

Sodium

0.51%7.7mg

1548 mgvs7.7 mg

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

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217%24mg

Zinc

39%4.3mg

24 mgvs4.3 mg

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

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0.29%10.6g

Water

0.11%4.05g

10.6 gvs4.05 g

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

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Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
Both Powder High Protein Nutritional Shake Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Powder High Protein Nutritional Shake MixVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: