Comparing Nutrients in 5 ounces Sunflower SeedsVS Syrups, chocolate, fudge-type

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Syrups, chocolate, fudge-type

23%

72%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Syrups, chocolate, fudge-type

28.5%828kcal

Energy

17%496kcal

828 kcalvs496 kcal

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

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75%73g

Fat

13%12.6g

73 gvs12.6 g

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

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19.7%6.3g

Saturated Fat

17.6%5.64g

6.3 gvs5.64 g

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

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5.3%0.085g

Omega 3

2.13%0.034g

0.085 gvs0.034 g

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

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192%32.7g

Omega 6

2.08%0.35g

32.7 gvs0.35 g

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

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0%0mg

Cholesterol

0.49%1.4mg

0 mgvs1.4 mg

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

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22%28.3g

Carbohydrate

68.6%89g

28.3 gvs89 g

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

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5.12%3.7g

Sugars

68%49.4g

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

3.7 gvs49.4 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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%3.54g

Sucrose

3.54 gvsNA g

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

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32%12g

Fiber

10.4%3.97g

12 gvs3.97 g

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

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52.6%29.5g

Protein

11.6%6.52g

29.5 gvs6.52 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Syrups, chocolate, fudge-type

0.47%4.25μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

4.25 μgvs1.4 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

175%2.1mg

Vitamin B1

4%0.048mg

Thiamine

2.1 mgvs0.048 mg

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

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38.7%0.5mg

Vitamin B2

9.92%0.13mg

Riboflavin

0.5 mgvs0.13 mg

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

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74%12mg

Vitamin B3

2.2%0.35mg

Niacin, nicotinic acid, niacinamide

12 mgvs0.35 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

3.37%0.17mg

Pantothenic acid

1.6 mgvs0.17 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

147%1.9mg

Vitamin B6

2.2%0.028mg

Pyridoxine

1.9 mgvs0.028 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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80.4%322μg

Vitamin B9

1.4%5.67μg

Folates and Folic Acid

322 μgvs5.67 μg

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

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0%0μg

Vitamin B12

3.54%0.085μg

Cobalamin

0 μgvs0.085 μg

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

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2.2%2mg

Vitamin C

0.31%0.28mg

Ascorbic acid

2 mgvs0.28 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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332%50mg

Vitamin E

25%3.73mg

Tocopherols and Tocotrienols

50 mgvs3.73 mg

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

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0%0μg

Vitamin K

2.95%3.54μg

Phytomenadione or phylloquinone

0 μgvs3.54 μg

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

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Minerals

Sunflower Seedsvs Syrups, chocolate, fudge-type

11%111mg

Calcium

6.95%69.5mg

111 mgvs69.5 mg

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

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283%2.55mg

Copper

55%0.49mg

2.55 mgvs0.49 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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93%7.44mg

Iron

23%1.84mg

7.44 mgvs1.84 mg

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

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110%461mg

Magnesium

16%68mg

461 mgvs68 mg

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

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120%2.76mg

Manganese

23%0.53mg

2.76 mgvs0.53 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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134%936mg

Phosphorus

19.6%137mg

936 mgvs137 mg

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

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27%914mg

Potassium

12%403mg

914 mgvs403 mg

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

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137%75μg

Selenium

5.93%3.26μg

75 μgvs3.26 μg

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

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0.85%12.8mg

Sodium

32.7%490mg

12.8 mgvs490 mg

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

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64.4%7.1mg

Zinc

10.7%1.18mg

7.1 mgvs1.18 mg

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

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0.18%6.7g

Water

0.84%31g

6.7 gvs31 g

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

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Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Syrups, chocolate, fudge-type:

Dried Sunflower Seed Kernels have 43.5 times more Vitamin B1, 3.9 times more Vitamin B2, 33.3 times more Vitamin B3, 9.5 times more Vitamin B5, 67.3 times more Vitamin B6, 56.8 times more Vitamin B9, 7 times more Vitamin C and 13.4 times more Vitamin E than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Syrups, chocolate, fudge-type:

Dried Sunflower Seed Kernels have 1.6 times more Calcium, 5.2 times more Copper, 4 times more Iron, 6.8 times more Magnesium, 5.3 times more Manganese, 6.8 times more Phosphorus, 2.3 times more Potassium, 23 times more Selenium and 6 times more Zinc than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 38.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 1.7 times more Energy, 5.8 times more Fat, 2.5 times more Omega 3, 92.6 times more Omega 6, 3.1 times more Fiber and 4.5 times more Protein than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 3.1 times more Carbohydrate and 13.3 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Syrups, chocolate, fudge-type have similar amounts of Saturated Fat per 5 oz.
Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSyrups, chocolate, fudge-typeVS Roasted Sunflower SeedsSunflower SeedsVS Syrups, corn, darkSyrups, chocolate, fudge-typeVS Syrups, corn, dark

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Syrups, chocolate, fudge-type

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: