Comparing Nutrients in 5 ounces Syrups, maple VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	26.2% 34g	130g per day for Men 19-50 years
Sugars	118% 85.7g	5.34% 3.87g	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	1% 0.74g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 82.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.1% 0.057g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	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	7.8% 0.094mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	87.7% 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% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	288% 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	1.95% 0.16mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	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	0.4% 2.83mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 5.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 86.9 times more Vitamin B3, 195.6 times more Vitamin B5, 402 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 1.5 times more Calcium and 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 101.7 times more Copper, 34.5 times more Iron, 6.1 times more Magnesium, 577.5 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 3.6 times more Zinc than Syrups, maple.

Comparison of macro-nutrients per 5 ounces:

• Syrups, maple have 2.8 times more Carbohydrate and 22.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 830 times more Fat, 745.6 times more Saturated Fat, more Omega 3, 1928.4 times more Omega 6, more Fiber and 483.3 times more Protein than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.