Comparing Nutrients in 1 kilogram Sunflower Seeds VS Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	4%	0%	96%

Macro Nutrients

	Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Energy	201% 5840kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	86.8% 113g	130g per day for Men 19-50 years
Sugars	36% 26g	151% 109g	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	33% 24g	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	% 41g	g per day for Men 19-50 years
Sucrose	% 25g	% 44.3g	g per day for Men 19-50 years
Fiber	226% 86g	0% 0g	38g per day for Men 19-50 years
Protein	371% 208g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	623% 8.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	777% 10mg	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	568% 2270μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1071% 25.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	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	2345% 352mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Calcium	78% 780mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	2.22% 0.02mg	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	656% 52.5mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23.8% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• Dried Sunflower Seed Kernels have 37 times more Vitamin B1, more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contain 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• Dried Sunflower Seed Kernels have more Calcium, 900 times more Copper, 131.3 times more Iron, more Magnesium, 390 times more Manganese, more Phosphorus, 322.5 times more Potassium, more Selenium and 500 times more Zinc than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contain 8.6 times more Sodium and 18.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 12.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.8 times more Carbohydrate, more Fiber and 44.2 times more Protein than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contain 4.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.