Comparing Nutrients in 1 kilogram Candies, confectioner's coating, peanut butter VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	182% 5290kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	307% 298g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	410% 131g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	361% 469g	176% 229g	130g per day for Men 19-50 years
Sugars	528% 383g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	132% 50g	279% 106g	38g per day for Men 19-50 years
Protein	327% 183g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	513% 82mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	609% 7.9mg	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	193% 770μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	12.2% 11mg	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	91% 13.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	2004% 18mg	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	213% 17mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	904% 21mg	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	443% 3100mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, confectioner's coating, peanut butter VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, confectioner's coating, peanut butter versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, confectioner's coating, peanut butter vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Candies, confectioner's coating, peanut butter has 2 times more Vitamin B3, more Vitamin B12 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 4.7 times more Vitamin B6, 3 times more Vitamin B9 and 26.7 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Candies, confectioner's coating, peanut butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, confectioner's coating, peanut butter vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Candies, confectioner's coating, peanut butter has 1.3 times more Calcium and 83.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.5 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus, 20.1 times more Selenium and 2.6 times more Zinc than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, confectioner's coating, peanut butter has 1.9 times more Saturated Fat, 2 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Fat, 2.5 times more Omega 3, 17.6 times more Omega 6 and 2.1 times more Fiber than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per one kilogram.