Comparing Nutrients in 1 pound Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	80% 104g	130g per day for Men 19-50 years
Sugars	28% 20.4g	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	0% 0g	127% 48g	38g per day for Men 19-50 years
Protein	0% 0g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	9.07% 36.3μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64% 57.6mg	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	57.5% 8.6mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	0% 0mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored 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 Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Oil Roasted Sunflower Seeds:

• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has more Vitamin A, more Vitamin B12 and 11.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains more Vitamin B1, more Vitamin B2, 4.9 times more Vitamin B3, 9.4 times more Vitamin B6, 29.3 times more Vitamin B9, 19.1 times more Vitamin E and more Vitamin K than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Oil Roasted Sunflower Seeds:

• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 61.3 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.1 times more Calcium, 257.7 times more Copper, more Iron, 42.3 times more Magnesium, more Phosphorus, more Potassium, more Selenium and 16.3 times more Zinc than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 32.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 5.1 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 1 pound of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein