Comparing Nutrients in 14 ounces Sunflower Seeds VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Sunflower Seeds	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	80% 2318kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	21% 3.56g	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	195% 254g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	298% 216g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, semisweet chocolate	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	10.7% 0.14mg	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	13% 51.6μg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	31% 310mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	309% 2.78mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	138% 3.18mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.075% 2.78g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 26.9 times more Vitamin B1, 3.9 times more Vitamin B2, 19.5 times more Vitamin B3, 10.8 times more Vitamin B5, 38.4 times more Vitamin B6, 17.5 times more Vitamin B9, more Vitamin C and 135.3 times more Vitamin E than Candies, semisweet chocolate.
• While Candies, semisweet chocolate contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium, 12.6 times more Selenium and 3.1 times more Zinc than Candies, semisweet chocolate.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.7 times more Fat, 25.7 times more Omega 6, 1.5 times more Fiber and 4.9 times more Protein than Candies, semisweet chocolate.
• While Candies, semisweet chocolate contain 4 times more Saturated Fat, 3.2 times more Carbohydrate and 20.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Candies, semisweet chocolate have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Candies, semisweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.