Comparing Nutrients in 7 ounces Fruit syrup VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	145% 105g	7.47% 5.4g	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	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	0.52% 0.2g	58% 22g	38g per day for Men 19-50 years
Protein	0% 0g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	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	5.46% 0.065mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1, 20.5 times more Vitamin B2, 586.8 times more Vitamin B3, 704 times more Vitamin B5, 804 times more Vitamin B6, more Vitamin B9, 2610 times more Vitamin E and 27 times more Vitamin K than Fruit syrup.
• Both Fruit syrup and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 7 oz.
• Both Fruit syrup as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 101.7 times more Copper, 95 times more Iron, 129 times more Magnesium, 34.6 times more Manganese, more Phosphorus, 121.4 times more Potassium, 99.1 times more Selenium and 20.3 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 7 ounces:

• Fruit syrup has 3.5 times more Carbohydrate and 19.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 111 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.