Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Syrups, table blends, pancake, reduced-calorie

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Energy	204% 5920kcal	57% 1650kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	343% 446g	130g per day for Men 19-50 years
Sugars	43% 31g	452% 328g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	0% 0g	38g per day for Men 19-50 years
Protein	358% 201g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	2.3% 0.03mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Calcium	87% 870mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	20% 0.18mg	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	535% 42.8mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	9.57% 0.22mg	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	1627% 11390mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	119% 1780mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	15% 549g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Syrups, table blends, pancake, reduced-calorie per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Syrups, table blends, pancake, reduced-calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Syrups, table blends, pancake, reduced-calorie:

• 1 kilogram of Oil Roasted Sunflower Seeds has 12.8 times more Vitamin B1, 93.3 times more Vitamin B2, 1032.5 times more Vitamin B3, 1388 times more Vitamin B5, 264 times more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Syrups, table blends, pancake, reduced-calorie.
• 1 kilogram of Syrups, table blends, pancake, reduced-calorie 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, reduced-calorie have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Syrups, table blends, pancake, reduced-calorie:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.7 times more Calcium, 100.2 times more Copper, 142.7 times more Iron, 63.5 times more Magnesium, 94.5 times more Manganese, 26.5 times more Phosphorus, 161 times more Potassium, 156.4 times more Selenium and 26.1 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• While 1 kg of Syrups, table blends, pancake, reduced-calorie contains 59.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Syrups, table blends, pancake, reduced-calorie lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• While 1 kg of Syrups, table blends, pancake, reduced-calorie contains 1.9 times more Carbohydrate and 10.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Syrups, table blends, pancake, reduced-calorie provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein