Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	29% 839kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	83.3% 108g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	133% 96g	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	0% 0g	109% 79g	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	% 1.05g	% 17.6g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	25.5% 0.33mg	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	83% 332μg	10.6% 42.5μg	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	1.73% 1.56mg	26.8% 24mg	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	343% 51.5mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	1.4% 0.013mg	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	76% 6.07mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	0.31% 0.007mg	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	231% 1615mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	0.17% 5.67mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.88% 32.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Sweetener, syrup, agave:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3, 3.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 37.1 times more Vitamin E than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 15.5 times more Vitamin C and 7.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetener, syrup, agave have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Sweetener, syrup, agave:

• Oil Roasted Sunflower Seed Kernels have 87 times more Calcium, 200.4 times more Copper, 47.6 times more Iron, 127 times more Magnesium, 416 times more Manganese, 1139 times more Phosphorus, 120.8 times more Potassium, 46 times more Selenium and 521 times more Zinc than Sweetener, syrup, agave.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 114 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 53 times more Fiber and 222.9 times more Protein than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 3.3 times more Carbohydrate, 21.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetener, syrup, agave have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.