Comparing Nutrients in 5 ounces Molasses VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Molasses	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 411kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	22.5% 29g	130g per day for Men 19-50 years
Sugars	146% 106g	NA	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	25% 18g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	43% 16.3g	38g per day for Men 19-50 years
Protein	0% 0g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Molasses	Toasted 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	4.84% 0.058mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	289% 2.6mg	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	83.6% 6.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	130% 3mg	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	6.28% 44mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Molasses versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Molasses vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B1, 142.5 times more Vitamin B2, 4.5 times more Vitamin B3, 8.8 times more Vitamin B5 and more Vitamin B9 than Molasses.
• Both Molasses and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Molasses have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Molasses as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Molasses vs Toasted Sunflower Seeds:

• 5 ounces of Molasses have 3.6 times more Calcium, 1.9 times more Magnesium, 3 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 37.4 times more Phosphorus and 18.3 times more Zinc than Molasses.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Molasses have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 568 times more Fat, 330.7 times more Saturated Fat, more Omega 3, 747.8 times more Omega 6, more Fiber and more Protein than Molasses.
• 5 ounces of Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein