Comparing Nutrients in 1 kilogram Toppings, nuts in syrup VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toppings, nuts in syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	154% 4480kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	1513% 24g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	665% 113g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	185% 241g	130g per day for Men 19-50 years
Sugars	506% 367g	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	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	60.5% 23g	292% 111g	38g per day for Men 19-50 years
Protein	80.4% 45g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	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	150% 1.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	65% 260μg	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	3.33% 3mg	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	15.3% 2.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	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	131% 10.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	169% 1180mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toppings, nuts in syrup vs Roasted Sunflower Seeds:

• Toppings, nuts in syrup have 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 18.9 times more Vitamin B3, 34 times more Vitamin B5, 4.5 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C, 113.5 times more Vitamin E and 3 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Roasted Sunflower Seeds:

• Toppings, nuts in syrup have 14 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 3.4 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 9.8 times more Phosphorus, 5.6 times more Potassium, 37.8 times more Selenium and 5 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 1 kilogram:

• Toppings, nuts in syrup have 35.1 times more Omega 3, 2.4 times more Carbohydrate and 13.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.3 times more Fat, 2.7 times more Saturated Fat, 2.9 times more Omega 6, 4.8 times more Fiber and 4.3 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.