Comparing Nutrients in 14 ounces Chocolate Syrup VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chocolate Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1107kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	70% 91g	130g per day for Men 19-50 years
Sugars	272% 197g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	15% 8.33g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	242% 3.14mg	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	2% 7.94μg	232% 929μg	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	0.88% 0.79mg	4.85% 4.37mg	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	796% 7.16mg	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	105% 8.37mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	359% 8.26mg	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	73% 512mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate Syrup vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 35.6 times more Vitamin B1, 5.6 times more Vitamin B2, 12.8 times more Vitamin B3, 533.8 times more Vitamin B5, 132 times more Vitamin B6, 117 times more Vitamin B9, 5.5 times more Vitamin C, 1816.5 times more Vitamin E and 6.2 times more Vitamin K than Chocolate Syrup.
• Both Chocolate Syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chocolate Syrup vs Oil Roasted Sunflower Seeds:

• Chocolate Syrup has 24 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 3.5 times more Copper, 2 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 55.9 times more Selenium and 7.1 times more Zinc than Chocolate Syrup.

Comparison of macro-nutrients per 14 ounces:

• Chocolate Syrup has 2.8 times more Carbohydrate and 16 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 45.4 times more Fat, 13.6 times more Saturated Fat, 40.5 times more Omega 3, 1425.3 times more Omega 6, 4.1 times more Fiber and 9.6 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.