Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	4%	0%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Energy	29% 839kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	21.4% 15.5g	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	0% 0g	4.67% 3.4g	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	% 1.05g	% 5.83g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 6.28g	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	110% 1.43mg	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	83% 332μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	152% 3.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	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	343% 51.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Calcium	12.3% 123mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	0.31% 0.003mg	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	76% 6.07mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	0.31% 0.007mg	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	231% 1615mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	0.083% 2.83mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• Oil Roasted Sunflower Seed Kernels have 8 times more Vitamin B1, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K 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 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 902 times more Copper, 107 times more Iron, more Magnesium, 416 times more Manganese, more Phosphorus, 241.5 times more Potassium, more Selenium and 521 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 25.7 times more Sodium and 57.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 12.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2 times more Carbohydrate, more Fiber and 42.7 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 3.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 5 oz.