Comparing Nutrients in 7 ounces Syrups, sorghum VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, sorghum	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrups, sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 575kcal	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	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	31.4% 41g	130g per day for Men 19-50 years
Sugars	205% 149g	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	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% 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

	Syrups, sorghum	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	16.5% 0.2mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	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% 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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	94% 7.54mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	16% 111mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	58.4% 1984mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, sorghum vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 42 times more Vitamin B3, 8.8 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Syrups, sorghum.
• Both Syrups, sorghum and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Syrups, sorghum as well as Toasted 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 Syrups, sorghum vs Toasted Sunflower Seeds:

• Syrups, sorghum have 2.6 times more Calcium and 2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 20.7 times more Phosphorus and 12.9 times more Zinc than Syrups, sorghum.

Comparison of macro-nutrients per 7 ounces:

• Syrups, sorghum have 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, sorghum.
• Both Syrups, sorghum as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.