Comparing Nutrients in 14 ounces Sunflower Seeds VS Candies, gum drops, no sugar or low calorie (sorbitol)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, gum drops, no sugar or low calorie (sorbitol)	0%	1%	99%

Macro Nutrients

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Energy	80% 2318kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	269% 350g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	383% 278g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	0% 0mg	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	225% 901μg	0% 0μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	0% 0mg	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

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Calcium	31% 310mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	0% 0mg	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	260% 21mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	374% 2619mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.26% 46.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Candies, gum drops, no sugar or low calorie (sorbitol):

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Candies, gum drops, no sugar or low calorie (sorbitol).
• Both Dried Sunflower Seed Kernels as well as Candies, gum drops, no sugar or low calorie (sorbitol) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Candies, gum drops, no sugar or low calorie (sorbitol):

• Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, 106 times more Selenium and more Zinc than Candies, gum drops, no sugar or low calorie (sorbitol).

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 257.3 times more Fat, 131 times more Saturated Fat, more Omega 3, 360.2 times more Omega 6, more Fiber and more Protein than Candies, gum drops, no sugar or low calorie (sorbitol).
• While Candies, gum drops, no sugar or low calorie (sorbitol) contain 4.4 times more Carbohydrate and 26.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, gum drops, no sugar or low calorie (sorbitol) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.