Comparing Nutrients in 14 ounces Candies, jellybeans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, jellybeans	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, jellybeans	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 371g	61% 79.4g	130g per day for Men 19-50 years
Sugars	383% 278g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	90% 34g	38g per day for Men 19-50 years
Protein	0% 0g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Candies, jellybeans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	411% 5.34mg	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	225% 901μg	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	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	0% 0mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, jellybeans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	794% 7.14mg	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	6.45% 0.52mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	336% 7.74mg	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	2.27% 16mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, jellybeans vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 370 times more Vitamin B1, 32.3 times more Vitamin B2, 1041.9 times more Vitamin B3, 125.6 times more Vitamin B5, 336.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Candies, jellybeans.
• Both Candies, jellybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Candies, jellybeans vs Sunflower Seeds:

• Candies, jellybeans have 5.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 64.3 times more Copper, 40.4 times more Iron, 162.5 times more Magnesium, 55.7 times more Manganese, 165 times more Phosphorus, 17.4 times more Potassium, 48.2 times more Selenium and 100 times more Zinc than Candies, jellybeans.

Comparison of macro-nutrients per 14 ounces:

• Candies, jellybeans have 4.7 times more Carbohydrate and 26.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 1029.2 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 43 times more Fiber and more Protein than Candies, jellybeans.
• Both Candies, jellybeans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.