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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fruit syrup	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	130% 169g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	145% 105g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	71% 40g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0.15% 0.024mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	0.15% 0.002mg	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	116% 464μg	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	2.43% 2.2mg	3.53% 3.18mg	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	481% 72mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fruit syrup	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	3.97% 0.036mg	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	106% 8.5mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	5.26% 0.12mg	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	323% 2260mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Fruit syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• 7 ounces of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• 7 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 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.
• While 7 oz of Fruit syrup contain 3.7 times more Carbohydrate and 17 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Fruit syrup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein