Comparing Nutrients in 14 ounces Candies, coconut bar, not chocolate covered VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66% 1909kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	317% 101g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	73.5% 96g	130g per day for Men 19-50 years
Sugars	198% 144g	15% 11g	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	67% 25.4g	116% 44g	38g per day for Men 19-50 years
Protein	15% 8.45g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	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	23% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	245% 3.2mg	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	22% 87.3μg	235% 941μg	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	12% 10.7mg	6.17% 5.56mg	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	5.3% 0.79mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.2% 3.06mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	364% 8.37mg	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	52.7% 369mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, coconut bar, not chocolate covered vs Roasted Sunflower Seeds:

• Candies, coconut bar, not chocolate covered have 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 11.7 times more Vitamin B2, 15.8 times more Vitamin B3, 28.5 times more Vitamin B5, 17.9 times more Vitamin B6, 10.8 times more Vitamin B9, 130.5 times more Vitamin E and 27 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, coconut bar, not chocolate covered vs Roasted Sunflower Seeds:

• Candies, coconut bar, not chocolate covered have 42.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 5.1 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 12.4 times more Phosphorus, 2.9 times more Potassium, 9.2 times more Selenium and 5.2 times more Zinc than Candies, coconut bar, not chocolate covered.

Comparison of macro-nutrients per 14 ounces:

• Candies, coconut bar, not chocolate covered have 4.9 times more Saturated Fat, 2.3 times more Carbohydrate and 13.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, more Omega 3, 390.3 times more Omega 6, 1.7 times more Fiber and 9.1 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Candies, coconut bar, not chocolate covered as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.