Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS ROCKSTAR Energy Drink

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
ROCKSTAR Energy Drink	3%	4%	93%

Macro Nutrients

	Roasted Sunflower Seeds	ROCKSTAR Energy Drink	Recommended Dietary Allowance
Energy	20% 582kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	17% 12.3g	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	4.95% 3.6g	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	% 6.03g	g per day for Men 19-50 years
Sucrose	NA	% 2.65g	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	ROCKSTAR 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	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	61.4% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	104% 1.35mg	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	59.3% 237μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	157% 3.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	174% 26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	ROCKSTAR Energy Drink	Recommended Dietary Allowance
Calcium	7% 70mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	0% 0mg	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	47.5% 3.8mg	0.63% 0.05mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0% 0mg	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	165% 1155mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	0.18% 6mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs ROCKSTAR Energy Drink:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 6.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as ROCKSTAR Energy Drink have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs ROCKSTAR Energy Drink:

• Dry Roasted Sunflower Seed Kernels no Salt have 70 times more Calcium, more Copper, 76 times more Iron, more Magnesium, more Manganese, more Phosphorus, 141.7 times more Potassium, more Selenium and 105.8 times more Zinc than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 5.3 times more Sodium and 72.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 10 times more Energy, 226.4 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Carbohydrate, more Fiber and 56.9 times more Protein than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as ROCKSTAR Energy Drink have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.