Comparing Nutrients in 1 kilogram Syrups, maple VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.7% 2600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 670g	185% 241g	130g per day for Men 19-50 years
Sugars	834% 605g	37.7% 27.3g	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	7.17% 5.2g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 583g	NA	g per day for Men 19-50 years
Fiber	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Roasted 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	55% 0.66mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	102% 1020mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	2033% 18.3mg	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	13.8% 1.1mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1264% 29mg	917% 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	2.86% 20mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 5.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 86.9 times more Vitamin B3, 195.6 times more Vitamin B5, 402 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted 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, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 1.5 times more Calcium and 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 101.7 times more Copper, 34.5 times more Iron, 6.1 times more Magnesium, 577.5 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 3.6 times more Zinc than Syrups, maple.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, maple have 2.8 times more Carbohydrate and 22.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 830 times more Fat, 745.6 times more Saturated Fat, more Omega 3, 1928.4 times more Omega 6, more Fiber and 483.3 times more Protein than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.