Comparing Nutrients in 1 pound Molasses VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Molasses	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.4% 1315kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	84% 109g	130g per day for Men 19-50 years
Sugars	467% 339g	17% 12.4g	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	80% 58g	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	% 54g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	0% 0g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Molasses	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	15.5% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 930mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	922% 8.3mg	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	268% 21.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	261% 1098mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	302% 6.94mg	416% 9.57mg	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	20% 141mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Molasses vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 123 times more Vitamin B2, 7.6 times more Vitamin B3, 8.8 times more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• Both Molasses and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Molasses as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Molasses vs Roasted Sunflower Seeds:

• Molasses have 2.9 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 1.7 times more Potassium and 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.4 times more Manganese, 37.3 times more Phosphorus, 4.5 times more Selenium and 18.2 times more Zinc than Molasses.

Comparison of macro-nutrients per 1 pound:

• Molasses have 3.1 times more Carbohydrate and 27.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 498 times more Fat, 289.9 times more Saturated Fat, more Omega 3, 655.6 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.