Comparing Nutrients in 1 kilogram Syrups, corn, light VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Syrups, corn, light	Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2830kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 768g	154% 200g	130g per day for Men 19-50 years
Sugars	1059% 768g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	0% 0g	226% 86g	38g per day for Men 19-50 years
Protein	0% 0g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1035% 13.5mg	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	0% 0μg	568% 2270μg	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	0% 0mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2000% 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	0% 0mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	848% 19.5mg	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	0% 0mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	41.3% 620mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	6.16% 228g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrups, corn, light vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 25.1 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Syrups, corn, light.
• Both Syrups, corn, light as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Syrups, corn, light vs Sunflower Seeds:

• Syrups, corn, light have 6.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, more Copper, more Iron, 325 times more Magnesium, more Manganese, more Phosphorus, 645 times more Potassium, 75.7 times more Selenium and 11.4 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, corn, light have 3.8 times more Carbohydrate and 29.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 257.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.