Comparing Nutrients in 14 ounces Sunflower Seeds VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	4%	6%	90%

Macro Nutrients

	Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Energy	80% 2318kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	106% 137g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	156% 113g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	2.75% 0.036mg	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	225% 901μg	2% 7.94μg	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	6.17% 5.56mg	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	931% 140mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Calcium	31% 310mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	122% 1.1mg	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	260% 21mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	48% 1.1mg	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	374% 2619mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	6.67% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• Dried Sunflower Seed Kernels have 185 times more Vitamin B1, 8.9 times more Vitamin B2, 46.8 times more Vitamin B3, 59.5 times more Vitamin B5, 149.4 times more Vitamin B6, 113.5 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 6.5 times more Copper, more Iron, 9 times more Magnesium, 7 times more Manganese, 12.2 times more Phosphorus, 3.4 times more Potassium, 44.2 times more Selenium and 10.4 times more Zinc than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contain 11.1 times more Sodium and 13.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 3.8 times more Energy, 53.1 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 14.8 times more Protein than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contain 1.7 times more Carbohydrate and 10.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.