Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	28.4% 825kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	17.6% 5.64g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	68.6% 89g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	68% 49.4g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	49% 27.4g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.2% 0.028mg	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	84% 336μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.31% 0.28mg	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	247% 37mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	55% 0.49mg	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	67.3% 5.4mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	23% 0.53mg	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	234% 1637mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Syrups, chocolate, fudge-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 5 ounces of Roasted Sunflower Seeds have 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 28.2 times more Vitamin B3, 59.2 times more Vitamin B5, 40.2 times more Vitamin B6, 59.3 times more Vitamin B9 and 9.9 times more Vitamin E than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Syrups, chocolate, fudge-type provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 5 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 5 ounces of Roasted Sunflower Seeds have 1.4 times more Calcium, 5.3 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 5.7 times more Manganese, 11.9 times more Phosphorus, 3 times more Potassium, 34.5 times more Selenium and 6.4 times more Zinc than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 115.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 5.6 times more Fat, 1.3 times more Saturated Fat, 2.9 times more Omega 3, 131.7 times more Omega 6, 4 times more Fiber and 4.2 times more Protein than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 2.6 times more Carbohydrate and 12.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6