Comparing Nutrients in 500 calories Sweetener, syrup, agave VS Sunflower Seeds

Weight per 500 calories

• Sweetener, syrup, agave: 161g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Sweetener, syrup, agave, which is very high in comparison to other foods. Sweetener, syrup, agave having high energy density.

Which food has more nutrients per 500 calories - Sweetener, syrup, agave or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetener, syrup, agave	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	13% 17g	130g per day for Men 19-50 years
Sugars	151% 110g	3.1% 2.24g	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	124% 89.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	0.85% 0.32g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	0.26% 0.15g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.43% 13μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	88.6% 1.15mg	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	12% 48.4μg	48.6% 194μg	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	30.5% 27.4mg	1.33% 1.2mg	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	10.5% 1.6mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.16% 1.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.015mg	171% 1.54mg	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	1.8% 0.15mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0.38% 1.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	72.6% 1.67mg	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	0.23% 1.6mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	0.19% 6.45mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.45mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	0.15% 0.016mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1% 37g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetener, syrup, agave vs Sunflower Seeds:

• Sweetener, syrup, agave has 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 6.4 times more Vitamin B3, 3.1 times more Vitamin B6, 4 times more Vitamin B9 and 19.1 times more Vitamin E than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Sweetener, syrup, agave as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetener, syrup, agave vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 41.4 times more Calcium, 106.2 times more Copper, 31 times more Iron, 172.5 times more Magnesium, 207 times more Manganese, 350.3 times more Phosphorus, 85.6 times more Potassium, 16.5 times more Selenium and 265.4 times more Zinc than Sweetener, syrup, agave.

Comparison of macro-nutrients per 500 calories:

• Sweetener, syrup, agave has 7.2 times more Carbohydrate and 48.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 60.7 times more Fat, more Saturated Fat, more Omega 6, 22.8 times more Fiber and 122.6 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Sweetener, syrup, agave as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.