Comparing Nutrients in 1 kilogram Candies, HERSHEYS, PAYDAY Bar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	169% 4900kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	163% 52g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	273% 46.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 529g	185% 241g	130g per day for Men 19-50 years
Sugars	556% 403g	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	292% 111g	38g per day for Men 19-50 years
Protein	240% 134g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	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	69% 0.83mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	448% 71.7mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	618% 8.04mg	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	128% 510μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	165% 24.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, HERSHEYS, PAYDAY Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 940mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	240% 19mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	917% 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	281% 1970mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	213% 7250mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, HERSHEYS, PAYDAY Bar vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 13.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 10.6 times more Vitamin E and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, HERSHEYS, PAYDAY Bar vs Roasted Sunflower Seeds:

• Candies, HERSHEYS, PAYDAY Bar have 1.3 times more Calcium and 77 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 15.5 times more Selenium and 3.4 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, HERSHEYS, PAYDAY Bar have 2.2 times more Carbohydrate and 14.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 4.3 times more Omega 3, 7.1 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.