Comparing Nutrients in 1 kilogram Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.2% 180kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	185% 241g	130g per day for Men 19-50 years
Sugars	62% 45g	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	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	0% 0g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.8% 8.44mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	20% 80μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	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	127% 19mg	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

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	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	0% 0mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	25.5% 944g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Roasted Sunflower Seeds:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has more Vitamin A, more Vitamin B12 and 9.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 8.3 times more Vitamin B3, 9.6 times more Vitamin B6, 29.6 times more Vitamin B9, 13.7 times more Vitamin E and more Vitamin K than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Roasted Sunflower Seeds:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 78.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 261.4 times more Copper, more Iron, 43 times more Magnesium, more Phosphorus, more Potassium, more Selenium and 16.5 times more Zinc than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.

Comparison of macro-nutrients per 1 kilogram:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 32.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 5.3 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.