Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	4%	6%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Energy	213% 6190kcal	52.8% 1530kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	394% 286g	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	303% 115g	0% 0g	38g per day for Men 19-50 years
Protein	307% 172g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	6.92% 0.09mg	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	595% 2380μg	5% 20μg	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	15.6% 14mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Calcium	57% 570mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	307% 2.76mg	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	851% 68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	121% 2.78mg	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	1654% 11580mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	17% 622g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• 1 kilogram of Toasted Sunflower Seeds has 40.6 times more Vitamin B1, 7.1 times more Vitamin B2, 23.6 times more Vitamin B3, 371.6 times more Vitamin B5, 89.4 times more Vitamin B6 and 119 times more Vitamin B9 than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• 1 kilogram of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• 1 kilogram of Toasted Sunflower Seeds has 5.2 times more Calcium, 6.6 times more Copper, more Iron, 3.6 times more Magnesium, 7.6 times more Manganese, 21.4 times more Phosphorus, 2.6 times more Potassium and 11 times more Zinc than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While 1 kg of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contains 33.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4 times more Energy, 58.6 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 12.3 times more Protein than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While 1 kg of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contains 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup provide inadequate amounts of Omega 3, Omega 6 and Fiber