Comparing Nutrients in 14 ounces Sugars, maple VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sugars, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.4% 1405kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	73.5% 96g	130g per day for Men 19-50 years
Sugars	465% 337g	15% 11g	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	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	245% 3.2mg	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	0% 0μg	235% 941μg	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% 0mg	6.17% 5.56mg	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% 0mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.7% 357mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	807% 7.26mg	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	80% 6.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	763% 17.6mg	364% 8.37mg	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	1.7% 12mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugars, maple vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 11.8 times more Vitamin B1, 18.9 times more Vitamin B2, 176.1 times more Vitamin B3, 146.7 times more Vitamin B5, 268 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sugars, maple.
• Both Sugars, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sugars, maple vs Roasted Sunflower Seeds:

• Sugars, maple have 1.3 times more Calcium and 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.5 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 385 times more Phosphorus, 3.1 times more Potassium and 99.1 times more Selenium than Sugars, maple.
• Both Sugars, maple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sugars, maple have 3.8 times more Carbohydrate and 31.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 249 times more Fat, 145 times more Saturated Fat, more Omega 3, 327.8 times more Omega 6, more Fiber and 193.3 times more Protein than Sugars, maple.
• Both Sugars, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.