Comparing Nutrients in 100 calories Sunflower Seeds VS Syrups, sugar free

Weight per 100 calories

• Sunflower Seeds: 17g
• Syrups, sugar free: 196g

Sunflower Seeds have 11.5 times more energy per 100g than Syrups, sugar free. It has very high energy density when compared to other foods. Syrups, sugar free having low energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Syrups, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Syrups, sugar free	6%	0%	94%

Macro Nutrients

	Sunflower Seeds	Syrups, sugar free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.027% 0.02g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Syrups, sugar free	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	0.078% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0% 0mg	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	9.7% 39μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	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	40% 6.02mg	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	Syrups, sugar free	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	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	11.2% 0.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	16% 113mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	27.5% 412mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.6% 171g	3700g per day for Men 19-50 years

Sunflower Seeds VS Syrups, Sugar Free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Syrups, sugar free?

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Syrups, sugar free:

• 100 calories of Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, 49.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, sugar free.
• 100 calories of Syrups, sugar free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Syrups, sugar free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Sunflower Seeds vs Syrups, sugar free:

• 100 calories of Sunflower Seeds have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, 9.3 times more Selenium and more Zinc than Syrups, sugar free.
• While 100 kcal of Syrups, sugar free contain 267.2 times more Sodium and 210.6 times more Water than Dried Sunflower Seed Kernels.
• 100 calories of Syrups, sugar free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Dried Sunflower Seed Kernels as well as Syrups, sugar free lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seeds have more Fat, more Saturated Fat, more Omega 6 and 2.3 times more Protein than Syrups, sugar free.
• While 100 kcal of Syrups, sugar free contain 6.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Syrups, sugar free offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Syrups, sugar free provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Syrups, sugar free provide inadequate amounts of Omega 3 in 100 calories.