Comparing Nutrients in 7 ounces Fruit syrup VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit syrup	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	145% 105g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	205% 2.67mg	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	113% 450μg	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	3.53% 3.18mg	3.1% 2.78mg	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	0.13% 0.02mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	397% 3.57mg	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	0.99% 0.079mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	168% 3.87mg	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% 0mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fruit syrup vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 44.8 times more Vitamin B1, 29.6 times more Vitamin B2, 694.6 times more Vitamin B3, 113 times more Vitamin B5, 1345 times more Vitamin B6, more Vitamin B9 and 3517 times more Vitamin E than Fruit syrup.
• Both Fruit syrup and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
• Both Fruit syrup as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Fruit syrup vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 100 times more Copper, 131.3 times more Iron, 325 times more Magnesium, 32 times more Manganese, more Phosphorus, 92.1 times more Potassium, 66.3 times more Selenium and 19.2 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 7 ounces:

• Fruit syrup has 4.3 times more Carbohydrate and 20.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 86 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.