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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	13%	21%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 430kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	158% 206g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	76.3% 29g	303% 115g	38g per day for Men 19-50 years
Protein	51.3% 28.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	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	14% 0.17mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	619% 8.05mg	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	12.5% 50μg	595% 2380μg	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	15.6% 14mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	16% 635μg	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	258% 20.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	919% 21mg	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	161% 1130mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	229% 3430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	482% 53mg	11mg per day for Men 19-50 years
Water	21.3% 789g	0.27% 10g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 19.1 times more Vitamin B1, 4 times more Vitamin B2, 11.3 times more Vitamin B3, 181 times more Vitamin B5, 44.7 times more Vitamin B6, 47.6 times more Vitamin B9 and more Vitamin C than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• Both Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have 114.3 times more Sodium and 78.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Calcium, 3.2 times more Copper, 3.3 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 10.2 times more Phosphorus, 1.3 times more Potassium and 5.4 times more Zinc than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 14.4 times more Energy, 28 times more Fat, 8 times more Saturated Fat, more Omega 3, 912 times more Omega 6, 1.5 times more Carbohydrate, 4 times more Fiber and 6 times more Protein than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• Both Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.