Comparing Nutrients in 7 ounces Syrup, maple, Canadian VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrup, maple, Canadian	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 536kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	31.4% 41g	130g per day for Men 19-50 years
Sugars	164% 119g	NA	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	0.93% 0.67g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 117g	NA	g per day for Men 19-50 years
Fiber	0% 0g	60% 23g	38g per day for Men 19-50 years
Protein	0% 0g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Toasted 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	11% 0.13mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	118% 472μg	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	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.6% 216mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.64mg	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	2.73% 0.22mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	NA	328% 2298mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.72% 64g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrup, maple, Canadian vs Toasted Sunflower Seeds:

• Syrup, maple, Canadian has 4.5 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B1, 51.8 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Syrup, maple, Canadian vs Toasted Sunflower Seeds:

• Syrup, maple, Canadian has 1.9 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 61.9 times more Iron, 6.1 times more Magnesium, 2.2 times more Potassium and 7.6 times more Zinc than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrup, maple, Canadian has 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.