Comparing Nutrients in 7 ounces Fruit syrup VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	35% 45.4g	130g per day for Men 19-50 years
Sugars	145% 105g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	0% 0g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Fruit 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	5.46% 0.065mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	0.13% 0.02mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Fruit syrup has 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Vitamin B1, 23.3 times more Vitamin B2, 344.2 times more Vitamin B3, 694 times more Vitamin B5, 792 times more Vitamin B6, more Vitamin B9, 3633 times more Vitamin E and 31 times more Vitamin K than Fruit syrup.
• Both Fruit syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 100.2 times more Copper, 107 times more Iron, 127 times more Magnesium, 34.1 times more Manganese, more Phosphorus, 69 times more Potassium, 97.8 times more Selenium and 20 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 7 ounces:

• Fruit syrup has 3.7 times more Carbohydrate and 17 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 106 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.