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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Syrups, corn, light	0%	1%	99%

Macro Nutrients

	Roasted Sunflower Seeds	Syrups, corn, light	Recommended Dietary Allowance
Energy	91% 2640kcal	44.3% 1284kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.94% 0.91g	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	268% 348g	130g per day for Men 19-50 years
Sugars	17% 12.4g	480% 348g	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, light	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	0% 0mg	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, light	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	0.13% 4.54mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	2.8% 103g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, corn, light have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Calcium, more Copper, more Iron, 129 times more Magnesium, more Manganese, more Phosphorus, 850 times more Potassium, 113.3 times more Selenium and 12 times more Zinc than Syrups, corn, light.
• While Syrups, corn, light contain 20.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 249 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• While Syrups, corn, light contain 3.2 times more Carbohydrate and 28.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, corn, light have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.