Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Molasses

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toasted Sunflower Seeds	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	73% 0.95mg	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	84.3% 337μg	0% 0μg	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	2.2% 2mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Toasted Sunflower Seeds VS Molasses per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 7.9 times more Vitamin B1, 142.5 times more Vitamin B2, 4.5 times more Vitamin B3, 8.8 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B9 than Molasses.
• 5 ounces of Molasses have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 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.
• While 5 oz of Molasses contain 3.6 times more Calcium, 1.9 times more Magnesium, 3 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

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