Comparing Nutrients in 14 ounces Syrups, corn, light VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrups, corn, light	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.7% 1123kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	63% 81.7g	130g per day for Men 19-50 years
Sugars	420% 305g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	0% 0g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Toasted 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	19.5% 0.23mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	246% 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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	809% 7.28mg	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	0% 0mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	365% 8.4mg	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	0% 0mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	0.12% 3.97mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	191% 21mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, corn, light vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, light.
• Both Syrups, corn, light as well as Toasted 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 Syrups, corn, light vs Toasted Sunflower Seeds:

• Syrups, corn, light have 20.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, more Copper, more Iron, 129 times more Magnesium, more Manganese, more Phosphorus, 491 times more Potassium and 12 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 14 ounces:

• Syrups, corn, light have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 284 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.