Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Syrups, malt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Syrups, malt	8%	0%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Syrups, malt	Recommended Dietary Allowance
Energy	213% 6190kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0% 0g	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	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	548% 713g	130g per day for Men 19-50 years
Sugars	NA	983% 713g	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	111% 62g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Syrups, malt	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	302% 3.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	508% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	385% 5mg	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	30% 120μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Syrups, malt	Recommended Dietary Allowance
Calcium	57% 570mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	222% 2mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	43.5% 1mg	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	337% 2360mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	224% 123μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	5.7% 211g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Syrups, malt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Syrups, malt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Syrups, malt:

• 1 kilogram of Toasted Sunflower Seeds has 29.5 times more Vitamin B1, 41.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 19.8 times more Vitamin B9 than Syrups, malt.
• While 1 kg of Syrups, malt contains 1.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Syrups, malt have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Syrups, malt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Syrups, malt:

• 1 kilogram of Toasted Sunflower Seeds has 9.2 times more Copper, 7.1 times more Iron, 1.8 times more Magnesium, 21.1 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium and 37.9 times more Zinc than Syrups, malt.
• While 1 kg of Syrups, malt contains 11.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Syrups, malt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Syrups, malt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Energy, more Fat, more Saturated Fat, more Fiber and 2.8 times more Protein than Syrups, malt.
• While 1 kg of Syrups, malt contains 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Syrups, malt provide inadequate amounts of Fiber