Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	81% 2350kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	39% 37.8g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	225% 293g	130g per day for Men 19-50 years
Sugars	17% 12.3g	252% 182g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	142% 79.6g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, soft fruit and nut squares	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	25% 0.33mg	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	12% 47.6μg	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	4.85% 4.37mg	0.88% 0.79mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	34.5% 345mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	134% 1.2mg	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	212% 17mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	93% 2.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Candies, soft fruit and nut squares per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Candies, soft fruit and nut squares 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, soft fruit and nut squares:

• 14 ounces of Oil Roasted Sunflower Seeds have 6.8 times more Vitamin B1, 7.2 times more Vitamin B2, 23.2 times more Vitamin B3, 62 times more Vitamin B5, 9.7 times more Vitamin B6, 19.5 times more Vitamin B9, 363.3 times more Vitamin E and 7.8 times more Vitamin K than Candies, soft fruit and nut squares.
• 14 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Candies, soft fruit and nut squares:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.1 times more Calcium, 6 times more Copper, 4.6 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 21.1 times more Phosphorus, 5.9 times more Potassium, 55.9 times more Selenium and 9.8 times more Zinc than Candies, soft fruit and nut squares.
• While 14 oz of Candies, soft fruit and nut squares contain 43.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 5.4 times more Fat, 7.9 times more Saturated Fat, 6.2 times more Omega 6, 4.4 times more Fiber and 8.7 times more Protein than Candies, soft fruit and nut squares.
• While 14 oz of Candies, soft fruit and nut squares contain 16.2 times more Omega 3, 3.2 times more Carbohydrate and 14.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.