Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS RED BULL Energy Drink

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
RED BULL Energy Drink	4%	0%	96%

Macro Nutrients

	Toasted Sunflower Seeds	RED BULL Energy Drink	Recommended Dietary Allowance
Energy	30.3% 877kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0% 0g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	NA	3.2% 2.3g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.36g	g per day for Men 19-50 years
Fiber	43% 16.3g	0% 0g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	RED BULL Energy Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	236% 3.07mg	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	84.3% 337μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	RED BULL Energy Drink	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	0.13% 4.25mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS RED BULL Energy Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of RED BULL Energy Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs RED BULL Energy Drink:

• 5 ounces of Toasted Sunflower Seeds have 8.1 times more Vitamin B1, 2.8 times more Vitamin B2, 4.6 times more Vitamin B5 and more Vitamin B9 than RED BULL Energy Drink.
• While 5 oz of RED BULL Energy Drink contain 2.3 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 5 ounces of RED BULL Energy Drink have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as RED BULL Energy Drink have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs RED BULL Energy Drink:

• 5 ounces of Toasted Sunflower Seeds have 9.5 times more Calcium, 917 times more Copper, 113.5 times more Iron, 6.8 times more Magnesium, 422.8 times more Manganese, more Phosphorus, 163.7 times more Potassium and 530 times more Zinc than RED BULL Energy Drink.
• While 5 oz of RED BULL Energy Drink contain 13 times more Sodium and 89.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of RED BULL Energy Drink lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 14.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2 times more Carbohydrate, more Fiber and 37.4 times more Protein than RED BULL Energy Drink.
• 5 ounces of RED BULL Energy Drink provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein