Comparing Nutrients in 500 calories Syrups, maple VS Roasted Sunflower Seeds

Weight per 500 calories

• Syrups, maple: 192g
• Roasted Sunflower Seeds: 86g

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

Which food has more nutrients per 500 calories - Syrups, maple or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	16% 20.7g	130g per day for Men 19-50 years
Sugars	160% 116g	3.23% 2.35g	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	1.38% 1g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 112g	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.54g	38g per day for Men 19-50 years
Protein	0.14% 0.077g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	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	10.6% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.3% 0.004mg	53% 0.69mg	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	0% 0μg	51% 204μg	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	1.34% 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	0% 0mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.6% 196mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	175% 1.57mg	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	2.64% 0.21mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	79% 1.8mg	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	0.55% 3.85mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 1.4 times more Vitamin B1 and 11.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 38.8 times more Vitamin B3, 87.4 times more Vitamin B5, 179.6 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 3.3 times more Calcium and 3.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 45.4 times more Copper, 15.4 times more Iron, 2.7 times more Magnesium, 258 times more Phosphorus, 1.8 times more Potassium, 59 times more Selenium and 1.6 times more Zinc than Syrups, maple.

Comparison of macro-nutrients per 500 calories:

• Syrups, maple have 6.2 times more Carbohydrate and 49.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 370.8 times more Fat, 333.1 times more Saturated Fat, 861.5 times more Omega 6, more Fiber and 215.9 times more Protein than Syrups, maple.
• Both Syrups, maple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.