Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	4%	6%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Energy	93% 2685kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0% 0g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	121% 157g	130g per day for Men 19-50 years
Sugars	19.5% 14g	179% 130g	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	0% 0g	38g per day for Men 19-50 years
Protein	162% 91g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	2.27% 9.07μg	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	5.54% 5mg	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	1099% 165mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	139% 1.25mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	55% 1.26mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	30.2% 454mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.19% 7g	7.62% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup 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, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• 1 pound of Oil Roasted Sunflower Seeds has 40 times more Vitamin B1, 7 times more Vitamin B2, 23.2 times more Vitamin B3, 365.3 times more Vitamin B5, 88 times more Vitamin B6, 117 times more Vitamin B9, 3633 times more Vitamin E and 15.5 times more Vitamin K than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• 1 pound of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup:

• 1 pound of Oil Roasted Sunflower Seeds has 7.9 times more Calcium, 6.5 times more Copper, more Iron, 3.5 times more Magnesium, 7.5 times more Manganese, 21.1 times more Phosphorus, 2.6 times more Potassium, 65.2 times more Selenium and 10.9 times more Zinc than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While 1 lb of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contains 33.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 3.9 times more Energy, 52.9 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 14.3 times more Protein than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• While 1 lb of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup contains 1.5 times more Carbohydrate and 9.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup provide inadequate amounts of Omega 3, Omega 6 and Fiber