Comparing Nutrients in 100 grams Sweetener, syrup, agave VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetener, syrup, agave	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	94% 68g	3.77% 2.73g	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	76.7% 55.6g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.16% 0.09g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	62% 0.8mg	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	7.5% 30μg	59.3% 237μg	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	19% 17mg	1.56% 1.4mg	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	6.53% 0.98mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.1% 1mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	203% 1.83mg	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	1.13% 0.09mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.22% 0.005mg	92% 2.1mg	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	0.14% 1mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	0.12% 4mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetener, syrup, agave vs Roasted Sunflower Seeds:

• Sweetener, syrup, agave has 12.1 times more Vitamin C and 8.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 10.2 times more Vitamin B3, 3.4 times more Vitamin B6, 7.9 times more Vitamin B9 and 26.6 times more Vitamin E than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
• Both Sweetener, syrup, agave as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetener, syrup, agave vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 70 times more Calcium, 203.3 times more Copper, 42.2 times more Iron, 129 times more Magnesium, 422 times more Manganese, 1155 times more Phosphorus, 212.5 times more Potassium, 46.6 times more Selenium and 529 times more Zinc than Sweetener, syrup, agave.

Comparison of macro-nutrients per 100 grams:

• Sweetener, syrup, agave has 3.2 times more Carbohydrate and 24.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 110.7 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 55.5 times more Fiber and 214.8 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.