Comparing Nutrients in 14 ounces Syrups, sorghum VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, sorghum	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrups, sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	229% 297g	63% 81.7g	130g per day for Men 19-50 years
Sugars	410% 297g	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, sorghum	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	33% 0.4mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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, sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59.5% 595mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	189% 15mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	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	31.8% 222mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	191% 21mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, sorghum VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Syrups, sorghum versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 42 times more Vitamin B3, 8.8 times more Vitamin B5 and more Vitamin B9 than Syrups, sorghum.
• Both Syrups, sorghum and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Syrups, sorghum have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Syrups, sorghum as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Syrups, sorghum vs Toasted Sunflower Seeds:

• 14 ounces of Syrups, sorghum have 2.6 times more Calcium and 2 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 20.7 times more Phosphorus and 12.9 times more Zinc than Syrups, sorghum.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Syrups, sorghum have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, sorghum.
• 14 ounces of Syrups, sorghum provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein