Comparing Nutrients in 14 ounces Candies, YORK Peppermint Pattie VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, YORK Peppermint Pattie	2%	16%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, YORK Peppermint Pattie	Sunflower Seeds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	61% 79.4g	130g per day for Men 19-50 years
Sugars	349% 253g	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	21% 7.94g	90% 34g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Candies, YORK Peppermint Pattie	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, YORK Peppermint Pattie	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	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	45.6% 3.65mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	NA	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	180% 20mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, YORK Peppermint Pattie vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin C than Candies, YORK Peppermint Pattie.

Comparing minerals per 14 ounces for Candies, YORK Peppermint Pattie vs Sunflower Seeds:

• Candies, YORK Peppermint Pattie have 3.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 5.7 times more Iron, more Phosphorus and 5.8 times more Potassium than Candies, YORK Peppermint Pattie.

Comparison of macro-nutrients per 14 ounces:

• Candies, YORK Peppermint Pattie have 4 times more Carbohydrate and 24.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 7.2 times more Fat, 4.3 times more Fiber and 9.5 times more Protein than Candies, YORK Peppermint Pattie.
• Both Candies, YORK Peppermint Pattie and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Candies, YORK Peppermint Pattie as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.