Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Syrups, table blends, pancake

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Syrups, table blends, pancake	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake	Recommended Dietary Allowance
Energy	81% 2350kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	188% 244g	130g per day for Men 19-50 years
Sugars	17% 12.3g	118% 85.2g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	0% 0g	38g per day for Men 19-50 years
Protein	142% 79.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake	Recommended Dietary Allowance
Calcium	34.5% 345mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	11.7% 0.27mg	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	646% 4521mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	21.7% 325mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Syrups, table blends, pancake per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Syrups, table blends, pancake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Syrups, table blends, pancake:

• 14 ounces of Oil Roasted Sunflower Seeds have 13.3 times more Vitamin B1, 35 times more Vitamin B2, more Vitamin B3, 1735 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Syrups, table blends, pancake.
• 14 ounces of Syrups, table blends, pancake have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Syrups, table blends, pancake have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Syrups, table blends, pancake:

• 14 ounces of Oil Roasted Sunflower Seeds have 29 times more Calcium, more Copper, 142.7 times more Iron, 63.5 times more Magnesium, 30.6 times more Manganese, 126.6 times more Phosphorus, 32.2 times more Potassium, more Selenium and 65.1 times more Zinc than Syrups, table blends, pancake.
• While 14 oz of Syrups, table blends, pancake contain 27.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Syrups, table blends, pancake lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake.
• While 14 oz of Syrups, table blends, pancake contain 2.7 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Syrups, table blends, pancake provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein