Comparing Nutrients in 500 calories Syrups, corn, high-fructoseVS Roasted Sunflower Seeds

Weight per 500 calories

Syrups, corn, high-fructose

178g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Syrups, corn, high-fructose, which is very high in comparison to other foods. Syrups, corn, high-fructose having high energy density.

Which food has more nutrients per 500 calories - Syrups, corn, high-fructose or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Syrups, corn, high-fructose

100%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Syrups, corn, high-fructosevs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g

Fat

44%42.8g

0 gvs42.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

14%4.5g

0 gvs4.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

3.7%0.059g

0 gvs0.059 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

166%28g

0 gvs28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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104%135g

Carbohydrate

16%20.7g

135 gvs20.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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186%135g

Sugars

3.23%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

135 gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

25%9.54g

0 gvs9.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g

Protein

29.7%16.6g

0 gvs16.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Syrups, corn, high-fructosevs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

7.6%0.091mg

Thiamine

0 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.6%0.034mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.034 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

0 mgvs6.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.39%0.02mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.02 mgvs6.05 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

53%0.69mg

Pyridoxine

0 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

51%204μg

Folates and Folic Acid

0 μgvs204 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0 mgvs22.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

0 μgvs2.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Syrups, corn, high-fructosevs Roasted Sunflower Seeds

0%0mg

Calcium

6%60mg

0 mgvs60 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.73%0.052mg

Copper

175%1.57mg

0.052 mgvs1.57 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.67%0.053mg

Iron

41%3.26mg

0.053 mgvs3.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg

Magnesium

26.4%111mg

0 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.27%0.17mg

Manganese

79%1.8mg

0.17 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg

Phosphorus

142%992mg

0 mgvs992 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0%0mg

Potassium

21.5%730mg

0 mgvs730 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.26%1.25μg

Selenium

124%68μg

1.25 μgvs68 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.24%3.56mg

Sodium

0.17%2.58mg

3.56 mgvs2.58 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.32%0.036mg

Zinc

41.3%4.54mg

0.036 mgvs4.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.15%42.7g

Water

0.028%1.03g

42.7 gvs1.03 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Syrups, corn, high-fructose vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 6.3 times more Vitamin B2, more Vitamin B3, 309 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, high-fructose.
Both Syrups, corn, high-fructose as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Syrups, corn, high-fructose vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 30.5 times more Copper, 61.2 times more Iron, more Magnesium, 10.8 times more Manganese, more Phosphorus, more Potassium, 54.7 times more Selenium and 127.7 times more Zinc than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 500 calories:

Syrups, corn, high-fructose have 6.5 times more Carbohydrate and 57.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
Both Syrups, corn, high-fructose and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Syrups, corn, high-fructose as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Syrups, corn, high-fructoseVS Syrups, maltRoasted Sunflower SeedsVS Syrups, maltSyrups, corn, high-fructoseVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Syrups, corn, high-fructoseVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Syrups, corn, high-fructose or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: