Comparing Nutrients in 300 calories Sugar Free AMP Energy Drink VS Sunflower Seeds

Weight per 300 calories

• Sugar Free AMP Energy Drink: 15000g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 292 times more energy per unit of mass than Sugar Free AMP Energy Drink, which is very high in comparison to other foods. Sugar Free AMP Energy Drink having very low energy density.

Which food has more nutrients per 300 calories - Sugar Free AMP Energy Drink or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sugar Free AMP Energy Drink	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sugar Free AMP Energy Drink	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sugar Free AMP Energy Drink	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1638% 21.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	781% 125mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1251% 62.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	958% 12.5mg	53% 0.69mg	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	0% 0μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1563% 37.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	0% 0mg	120% 18mg	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

	Sugar Free AMP Energy Drink	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	103% 0.92mg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	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	364% 2550mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	399% 14753g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sugar Free AMP Energy Drink vs Sunflower Seeds:

• Sugar Free AMP Energy Drink has 116.8 times more Vitamin B2, 29.2 times more Vitamin B3, 107.8 times more Vitamin B5, 18 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B9 and more Vitamin E than Sugar Free AMP Energy Drink.
• Both Sugar Free AMP Energy Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sugar Free AMP Energy Drink vs Sunflower Seeds:

• Sugar Free AMP Energy Drink has 2.7 times more Magnesium, 7.5 times more Phosphorus, 1005.8 times more Sodium and 6071.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, more Iron and more Zinc than Sugar Free AMP Energy Drink.
• Both Sugar Free AMP Energy Drink and Dried Sunflower Seed Kernels have similar amounts of Copper, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sugar Free AMP Energy Drink has 15 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Sugar Free AMP Energy Drink.
• Both Sugar Free AMP Energy Drink and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Sugar Free AMP Energy Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.