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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Syrups, chocolate, fudge-type has more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 and 13.8 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one pound.
• 1 pound of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Syrups, chocolate, fudge-type as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Syrups, chocolate, fudge-type has 115.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Syrups, chocolate, fudge-type has 2.7 times more Carbohydrate and 11.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• 1 pound of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6