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

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	13%	21%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.73% 195kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	80% 104g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	34.6% 13g	127% 48g	38g per day for Men 19-50 years
Protein	23.2% 13g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Oil 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	6.43% 0.077mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	5.67% 22.7μg	265% 1061μg	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	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	285% 2.56mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	7.2% 288μg	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	117% 9.34mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	73.2% 513mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 18.8 times more Vitamin B1, 3.9 times more Vitamin B2, 11.1 times more Vitamin B3, 177.9 times more Vitamin B5, 44 times more Vitamin B6, 46.8 times more Vitamin B9, more Vitamin C, 1816.5 times more Vitamin E and 7.8 times more Vitamin K than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• Both Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have 114.3 times more Sodium and 51.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 3.2 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 3.6 times more Manganese, 10.1 times more Phosphorus, 39.1 times more Selenium and 5.3 times more Zinc than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• Both Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 13.8 times more Energy, 25.3 times more Fat, 9.5 times more Saturated Fat, more Omega 3, 834.3 times more Omega 6, 1.6 times more Carbohydrate, 11.5 times more Sugars, 3.7 times more Fiber and 7 times more Protein than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• Both Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.