Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Toasted Sunflower Seeds	Chocolate Syrup	Recommended Dietary Allowance
Energy	97% 2808kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	7.36% 2.35g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	311% 225g	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	137% 52g	31% 11.8g	38g per day for Men 19-50 years
Protein	139% 78g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	1.18% 0.059mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	2.1% 0.027mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Chocolate Syrup	Recommended Dietary Allowance
Calcium	26% 259mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	258% 2.32mg	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	386% 31mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	75.3% 1.73mg	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	750% 5253mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Chocolate Syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Chocolate Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Chocolate Syrup:

• 1 pound of Toasted Sunflower Seeds has 36.1 times more Vitamin B1, 5.7 times more Vitamin B2, 13 times more Vitamin B3, 543.1 times more Vitamin B5, 134.2 times more Vitamin B6 and 119 times more Vitamin B9 than Chocolate Syrup.
• 1 pound of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Chocolate Syrup:

• 1 pound of Toasted Sunflower Seeds has 4.1 times more Calcium, 3.6 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium and 7.3 times more Zinc than Chocolate Syrup.
• While 1 lb of Chocolate Syrup contains 24 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 2.2 times more Energy, 50.3 times more Fat, 11.5 times more Saturated Fat, 39.5 times more Omega 3, 1557.9 times more Omega 6, 4.4 times more Fiber and 8.2 times more Protein than Chocolate Syrup.
• While 1 lb of Chocolate Syrup contains 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6