Comparing Nutrients in 100 grams Syrups, maple VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.97% 260kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	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	0.1% 0.017g	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	51.6% 67g	18.5% 24g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	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	0.72% 0.52g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 58.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.071% 0.04g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Roasted 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	5.5% 0.066mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 102mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	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	1.38% 0.11mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	0.29% 2mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.88% 32.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 5.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 86.9 times more Vitamin B3, 195.6 times more Vitamin B5, 402 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• Both Syrups, maple 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 Syrups, maple vs Roasted Sunflower Seeds:

• Syrups, maple have 1.5 times more Calcium and 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 101.7 times more Copper, 34.5 times more Iron, 6.1 times more Magnesium, 577.5 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 3.6 times more Zinc than Syrups, maple.

Comparison of macro-nutrients per 100 grams:

• Syrups, maple have 2.8 times more Carbohydrate and 22.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 830 times more Fat, 745.6 times more Saturated Fat, more Omega 3, 1928.4 times more Omega 6, more Fiber and 483.3 times more Protein than Syrups, maple.
• Both Syrups, maple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.