Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Candies, NESTLE, BUTTERFINGER Crisp

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, NESTLE, BUTTERFINGER Crisp	6%	35%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Crisp	Recommended Dietary Allowance
Energy	81% 2350kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	75% 72.8g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	131% 42g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	209% 272g	130g per day for Men 19-50 years
Sugars	17% 12.3g	265% 192g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	142% 79.6g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	44.6% 0.58mg	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	232% 929μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	0.44% 0.4mg	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	961% 144mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Crisp	Recommended Dietary Allowance
Calcium	34.5% 345mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	186% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	212% 17mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	186% 4.27mg	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	646% 4521mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Candies, NESTLE, BUTTERFINGER Crisp per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Candies, NESTLE, BUTTERFINGER Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Candies, NESTLE, BUTTERFINGER Crisp:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 19.9 times more Vitamin B5, 5.4 times more Vitamin B6, 9.4 times more Vitamin B9 and 27.7 times more Vitamin E than Candies, NESTLE, BUTTERFINGER Crisp.
• While 14 oz of Candies, NESTLE, BUTTERFINGER Crisp contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, NESTLE, BUTTERFINGER Crisp provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, NESTLE, BUTTERFINGER Crisp have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Candies, NESTLE, BUTTERFINGER Crisp:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Calcium, 4.3 times more Copper, 7.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 7.4 times more Phosphorus, 7.1 times more Selenium and 4.2 times more Zinc than Candies, NESTLE, BUTTERFINGER Crisp.
• Both Oil Roasted Sunflower Seeds and Candies, NESTLE, BUTTERFINGER Crisp contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 2.8 times more Fat, 8.1 times more Omega 3, 15.8 times more Omega 6, 6.2 times more Fiber and 3 times more Protein than Candies, NESTLE, BUTTERFINGER Crisp.
• While 14 oz of Candies, NESTLE, BUTTERFINGER Crisp contain 1.5 times more Saturated Fat, 3 times more Carbohydrate and 15.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Candies, NESTLE, BUTTERFINGER Crisp provide inadequate amounts of Omega 3