Comparing Nutrients in 14 ounces Syrup, NESTLE, chocolate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Syrup, NESTLE, chocolate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1068kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	70% 91g	130g per day for Men 19-50 years
Sugars	328% 238g	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	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 238g	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	0% 0g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	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% 0.024mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	2.98% 12μg	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% 0mg	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	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	2.55% 102μg	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	0% 0mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	33% 230mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrup, NESTLE, chocolate vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 53.3 times more Vitamin B1, 9 times more Vitamin B2, 23.9 times more Vitamin B3, 347 times more Vitamin B5, 88 times more Vitamin B6, 78 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and 15.5 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate 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 Syrup, NESTLE, chocolate vs Oil Roasted Sunflower Seeds:

• Syrup, NESTLE, chocolate has 50 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 5.9 times more Copper, more Iron, 3.2 times more Magnesium, 6.8 times more Manganese, 19.6 times more Phosphorus, 4 times more Potassium, 52.1 times more Selenium and 9.5 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 14 ounces:

• Syrup, NESTLE, chocolate has 2.9 times more Carbohydrate and 19.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.