Comparing Nutrients in 5 ounces Toppings, nuts in syrup VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Toppings, nuts in syrup	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	22% 635kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	214% 3.43g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	39% 50.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	NA	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	8.58% 3.26g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	82% 1.07mg	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	9.2% 37μg	78.7% 315μg	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	0.47% 0.43mg	2.05% 1.84mg	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	2.17% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	270% 2.43mg	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	18.6% 1.5mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	122% 2.8mg	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	24% 167mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Toppings, nuts in syrup versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toppings, nuts in syrup vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 17.7 times more Vitamin B1, 2.2 times more Vitamin B2, 19.6 times more Vitamin B3, 31.9 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.5 times more Vitamin B9 than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toppings, nuts in syrup vs Sunflower Seed Flour:

• 5 ounces of Toppings, nuts in syrup have 2.3 times more Potassium and 14 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.3 times more Calcium, 3.2 times more Copper, 6.3 times more Iron, 6.4 times more Magnesium, 1.6 times more Manganese, 5.8 times more Phosphorus, 27.7 times more Selenium and 4.7 times more Zinc than Toppings, nuts in syrup.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toppings, nuts in syrup have 1.4 times more Energy, 13.7 times more Fat, 14.2 times more Saturated Fat, 1210 times more Omega 3, 13 times more Omega 6 and 1.6 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.3 times more Fiber and 10.7 times more Protein than Toppings, nuts in syrup.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3