Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Syrups, table blends, pancake, with 2% maple

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Syrups, table blends, pancake, with 2% maple	0%	0%	100%

Macro Nutrients

	Roasted Sunflower Seeds	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Energy	91% 2640kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.26% 0.082g	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	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	243% 316g	130g per day for Men 19-50 years
Sugars	17% 12.4g	263% 191g	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, table blends, pancake, with 2% maple	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	0.085% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	0.73% 0.036mg	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, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	22.7% 0.2mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	36.5% 0.84mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18.4% 277mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Syrups, table blends, pancake, with 2% maple:

• Dry Roasted Sunflower Seed Kernels no Salt have 21.2 times more Vitamin B1, 14.5 times more Vitamin B2, 2347.3 times more Vitamin B3, 880 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, table blends, pancake, with 2% maple.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, table blends, pancake, with 2% maple 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, table blends, pancake, with 2% maple:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Calcium, 40.7 times more Copper, 54.3 times more Iron, 64.5 times more Magnesium, 11.4 times more Manganese, 115.5 times more Phosphorus, 141.7 times more Potassium, 198.3 times more Selenium and 23 times more Zinc than Syrups, table blends, pancake, with 2% maple.
• While Syrups, table blends, pancake, with 2% maple contain 20.3 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 2.2 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 Syrups, table blends, pancake, with 2% maple.
• While Syrups, table blends, pancake, with 2% maple contain 2.9 times more Carbohydrate and 15.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, table blends, pancake, with 2% maple have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.