Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	93% 2685kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	219% 285g	130g per day for Men 19-50 years
Sugars	19.5% 14g	218% 158g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	162% 91g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.98% 0.091mg	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	265% 1061μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	1% 0.91mg	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	1099% 165mg	79.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	39.5% 395mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	175% 1.58mg	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	243% 19.4mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	73% 1.7mg	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	738% 5166mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	105% 1569mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.19% 7g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Syrups, chocolate, fudge-type per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 1 pound of Oil Roasted Sunflower Seeds has 9.4 times more Vitamin B1, 3.1 times more Vitamin B2, 16.5 times more Vitamin B3, 58.3 times more Vitamin B5, 39.6 times more Vitamin B6, 58.5 times more Vitamin B9, 13.8 times more Vitamin E and 1.2 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 1 lb of Syrups, chocolate, fudge-type contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Calcium, 5.2 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Manganese, 11.7 times more Phosphorus, 1.7 times more Potassium, 34 times more Selenium and 6.3 times more Zinc than Syrups, chocolate, fudge-type.
• While 1 lb of Syrups, chocolate, fudge-type contains 115.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 5.8 times more Fat, 1.8 times more Saturated Fat, 3.4 times more Omega 3, 137.4 times more Omega 6, 3.8 times more Fiber and 4.4 times more Protein than Syrups, chocolate, fudge-type.
• While 1 lb of Syrups, chocolate, fudge-type contains 2.7 times more Carbohydrate and 11.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6