Comparing Nutrients in 5 ounces Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	4%	6%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.48% 217kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	25% 32.4g	130g per day for Men 19-50 years
Sugars	56% 40.5g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.54% 2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Oil 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	0.94% 0.011mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	86.4% 1.12mg	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	0.71% 2.83μg	83% 332μg	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	1.73% 1.56mg	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	0.094% 0.014mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	284% 2.56mg	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	0% 0mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	128% 2.95mg	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	11% 76.5mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	9.45% 142mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 7 times more Vitamin B2, 23.2 times more Vitamin B3, 365.3 times more Vitamin B5, 88 times more Vitamin B6, 117 times more Vitamin B9, 3633 times more Vitamin E and 15.5 times more Vitamin K than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup vs Oil Roasted Sunflower Seeds:

• 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have 33.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 6.5 times more Copper, more Iron, 3.5 times more Magnesium, 7.5 times more Manganese, 21.1 times more Phosphorus, 2.6 times more Potassium, 65.2 times more Selenium and 10.9 times more Zinc than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup have 1.5 times more Carbohydrate and 9.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 52.9 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 14.3 times more Protein than Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup.
• 5 ounces of Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup provide inadequate amounts of Omega 3, Omega 6 and Fiber