Comparing Nutrients in 500 calories Sunflower Seeds VS Syrups, corn, high-fructose

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Syrups, corn, high-fructose: 178g

Sunflower Seeds have 2.1 times more energy per 100g than Syrups, corn, high-fructose. It has very high energy density when compared to other foods. Syrups, corn, high-fructose having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	104% 135g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	186% 135g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	0% 0g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	0.39% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	0% 0mg	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	48.6% 194μg	0% 0μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	5.73% 0.052mg	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	56% 4.5mg	0.67% 0.053mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	7.27% 0.17mg	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	80.7% 565mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	2.26% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.32% 0.036mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Syrups, corn, high-fructose:

• Dried Sunflower Seed Kernels have more Vitamin B1, 9 times more Vitamin B2, more Vitamin B3, 49.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, high-fructose.
• Both Dried Sunflower Seed Kernels as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Syrups, corn, high-fructose:

• Dried Sunflower Seed Kernels have more Calcium, 29.9 times more Copper, 84.2 times more Iron, more Magnesium, 10 times more Manganese, more Phosphorus, more Potassium, 36.4 times more Selenium and 120.3 times more Zinc than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 7.9 times more Carbohydrate and 60 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Syrups, corn, high-fructose have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Syrups, corn, high-fructose have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.