Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Syrups, corn, dark

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Syrups, corn, dark	Recommended Dietary Allowance
Energy	91% 2640kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	271% 352g	130g per day for Men 19-50 years
Sugars	17% 12.4g	485% 352g	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	132% 50.3g	0% 0g	38g per day for Men 19-50 years
Protein	157% 87.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Syrups, corn, dark	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	3.14% 0.041mg	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	269% 1075μg	0% 0μg	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	0% 0mg	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	789% 118mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Syrups, corn, dark	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	26.7% 0.24mg	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	215% 17.2mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	19.7% 0.45mg	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	748% 5239mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Syrups, corn, dark per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Syrups, corn, dark to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Syrups, corn, dark:

• 1 pound of Roasted Sunflower Seeds has 9.6 times more Vitamin B1, 27.3 times more Vitamin B2, 352.1 times more Vitamin B3, 306.1 times more Vitamin B5, 89.3 times more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Syrups, corn, dark.
• 1 pound of Syrups, corn, dark have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, corn, dark have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Syrups, corn, dark:

• 1 pound of Roasted Sunflower Seeds has 3.9 times more Calcium, 34.5 times more Copper, 10.3 times more Iron, 16.1 times more Magnesium, 21.1 times more Manganese, 105 times more Phosphorus, 19.3 times more Potassium, 27.3 times more Selenium and 132.3 times more Zinc than Syrups, corn, dark.
• While 1 lb of Syrups, corn, dark contains 51.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Syrups, corn, dark lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, dark.
• While 1 lb of Syrups, corn, dark contains 3.2 times more Carbohydrate and 28.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Syrups, corn, dark provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein