Comparing Nutrients in 1 pound Syrup, NESTLE, chocolate VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Syrup, NESTLE, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1220kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	84% 109g	130g per day for Men 19-50 years
Sugars	375% 272g	17% 12.4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 272g	NA	g per day for Men 19-50 years
Fiber	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	0% 0g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	281% 3.65mg	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	3.4% 13.6μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	0.3% 0.045mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 117μg	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	0% 0mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	416% 9.57mg	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	37.6% 263mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	45.4% 680mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrup, NESTLE, chocolate vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.7 times more Vitamin B1, 7.9 times more Vitamin B2, 40.7 times more Vitamin B3, 352 times more Vitamin B5, 89.3 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and 13.5 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Syrup, NESTLE, chocolate vs Roasted Sunflower Seeds:

• Syrup, NESTLE, chocolate has 50 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 5.9 times more Copper, more Iron, 3.2 times more Magnesium, 6.9 times more Manganese, 19.9 times more Phosphorus, 7 times more Potassium, 52.9 times more Selenium and 9.6 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 1 pound:

• Syrup, NESTLE, chocolate has 2.8 times more Carbohydrate and 22 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.