Comparing Nutrients in 300 calories Syrup, maple, Canadian VS Roasted Sunflower Seeds

Weight per 300 calories

• Syrup, maple, Canadian: 111g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more energy per unit of mass than Syrup, maple, Canadian, which is very high in comparison to other foods. Syrup, maple, Canadian having high energy density.

Which food has more nutrients per 300 calories - Syrup, maple, Canadian or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Syrup, maple, Canadian	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	92% 66.6g	1.94% 1.4g	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	0.52% 0.38g	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	% 0.72g	NA	g per day for Men 19-50 years
Sucrose	% 65.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15% 5.72g	38g per day for Men 19-50 years
Protein	0% 0g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	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	6.1% 0.073mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32% 0.41mg	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	NA	30.5% 122μg	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	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 121mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.94mg	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	1.53% 0.12mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5.56% 23.3mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	47.3% 1.1mg	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	NA	85% 595mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrup, maple, Canadian vs Roasted Sunflower Seeds:

• Syrup, maple, Canadian has 1.3 times more Vitamin B1 and 11.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 40.3 times more Vitamin B3 than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Syrup, maple, Canadian vs Roasted Sunflower Seeds:

• Syrup, maple, Canadian has 3.4 times more Calcium and 2.3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16 times more Iron, 2.8 times more Magnesium, 1.8 times more Potassium and 3.5 times more Zinc than Syrup, maple, Canadian.

Comparison of macro-nutrients per 300 calories:

• Syrup, maple, Canadian has 6 times more Carbohydrate and 47.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Syrup, maple, Canadian as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.