Comparing Nutrients in 7 ounces Sunflower Seeds VS Syrups, corn, light

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Syrups, corn, light	0%	1%	99%

Macro Nutrients

	Sunflower Seeds	Syrups, corn, light	Recommended Dietary Allowance
Energy	40% 1159kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	117% 152g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	210% 152g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Syrups, corn, light	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	0% 0mg	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	113% 450μg	0% 0μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Syrups, corn, light	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	0% 0mg	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	130% 10.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	0% 0mg	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	187% 1310mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	0.058% 2mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.2% 123mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.22% 45.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Syrups, corn, light:

• Dried Sunflower Seed Kernels have 25.1 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Syrups, corn, light.
• Both Dried Sunflower Seed Kernels as well as Syrups, corn, light have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Syrups, corn, light:

• Dried Sunflower Seed Kernels have 6 times more Calcium, more Copper, more Iron, 325 times more Magnesium, more Manganese, more Phosphorus, 645 times more Potassium, 75.7 times more Selenium and 11.4 times more Zinc than Syrups, corn, light.
• While Syrups, corn, light contain 6.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 257.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• While Syrups, corn, light contain 3.8 times more Carbohydrate and 29.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Syrups, corn, light have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.