Comparing Nutrients in 1 pound Sunflower Seeds VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Sunflower Seeds	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	91% 2649kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	686% 11g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	302% 51.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	203% 263g	130g per day for Men 19-50 years
Sugars	16.4% 12g	230% 167g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	168% 94g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	62% 0.81mg	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	257% 1030μg	29.5% 118μg	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	7.06% 6.35mg	1.5% 1.36mg	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	1064% 160mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	35.4% 354mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	272% 2.45mg	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	298% 24mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	238% 5.47mg	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	428% 2994mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.8% 66.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 3 times more Vitamin B2, 22.3 times more Vitamin B3, 5.5 times more Vitamin B5, 7.6 times more Vitamin B6, 8.7 times more Vitamin B9, 4.7 times more Vitamin C and 152.9 times more Vitamin E than Toppings, nuts in syrup.
• Both Dried Sunflower Seed Kernels as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Toppings, nuts in syrup:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 3.3 times more Copper, 5 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 5.6 times more Phosphorus, 4.3 times more Potassium, 25.2 times more Selenium and 4.8 times more Zinc than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 4.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2 times more Omega 6, 3.7 times more Fiber and 4.6 times more Protein than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 40.3 times more Omega 3, 2.9 times more Carbohydrate and 14 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toppings, nuts in syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.