Comparing Nutrients in 14 ounces Candies, REESE'S PIECES Candy VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1973kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	204% 65g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	73.5% 96g	130g per day for Men 19-50 years
Sugars	292% 211g	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	31.3% 12g	116% 44g	38g per day for Men 19-50 years
Protein	88.3% 49.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	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	59.5% 0.71mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	54.6% 218μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18% 0.44μg	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	26% 3.93mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.4% 274mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	807% 7.26mg	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	24.3% 1.94mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	117% 822mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, REESE'S PIECES Candy vs Roasted Sunflower Seeds:

• Candies, REESE'S PIECES Candy have 1.7 times more Vitamin B1, more Vitamin B12 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.5 times more Vitamin B5, 7.3 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 26.4 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, REESE'S PIECES Candy vs Roasted Sunflower Seeds:

• Candies, REESE'S PIECES Candy have 64.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 7.8 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 5.6 times more Phosphorus, 2.4 times more Potassium, 99.1 times more Selenium and 4.6 times more Zinc than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, REESE'S PIECES Candy have 3.1 times more Saturated Fat, 1.6 times more Omega 3, 2.5 times more Carbohydrate and 19.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 18.5 times more Omega 6, 3.7 times more Fiber and 1.6 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.