Comparing Nutrients in 14 ounces Sunflower Seeds VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Sunflower Seeds	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	80% 2318kcal	65% 1885kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	88.4% 85.7g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	150% 48g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	61.5% 10.5g	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	198% 257g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	296% 214g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	147% 82.5g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, NESTLE, BABY RUTH Bar	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	13% 0.17mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	31% 310mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	99% 0.89mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	60.6% 1.4mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	29% 988mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Candies, NESTLE, BABY RUTH Bar:

• Dried Sunflower Seed Kernels have 25.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B3, 3.4 times more Vitamin B5, 32 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 37.8 times more Vitamin E than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Candies, NESTLE, BABY RUTH Bar:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 8 times more Copper, 8.3 times more Iron, 7.6 times more Magnesium, 5.6 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium, 21.2 times more Selenium and 6.9 times more Zinc than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 25.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.4 times more Fat, 20 times more Omega 3, 8.8 times more Omega 6, 4.3 times more Fiber and 3.8 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 2.7 times more Saturated Fat, 3.2 times more Carbohydrate and 20.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.