Comparing Nutrients in 1 kilogram Candies, NESTLE, BABY RUTH Bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, NESTLE, BABY RUTH Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	164% 4750kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	378% 121g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	498% 648g	154% 200g	130g per day for Men 19-50 years
Sugars	745% 540g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	52.6% 20g	226% 86g	38g per day for Men 19-50 years
Protein	96% 54g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	1035% 13.5mg	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	30% 120μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	62% 9.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, NESTLE, BABY RUTH Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 470mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	2000% 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	78.8% 6.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	848% 19.5mg	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	134% 940mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	153% 2300mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, NESTLE, BABY RUTH Bar vs Sunflower Seeds:

• Candies, NESTLE, BABY RUTH Bar have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B3, 3.4 times more Vitamin B5, 32 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 37.8 times more Vitamin E than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, NESTLE, BABY RUTH Bar vs Sunflower Seeds:

• Candies, NESTLE, BABY RUTH Bar have 25.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 8 times more Copper, 8.3 times more Iron, 7.6 times more Magnesium, 5.6 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium, 21.2 times more Selenium and 6.9 times more Zinc than Candies, NESTLE, BABY RUTH Bar.

Comparison of macro-nutrients per 1 kilogram:

• Candies, NESTLE, BABY RUTH Bar have 2.7 times more Saturated Fat, 3.2 times more Carbohydrate and 20.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 20 times more Omega 3, 8.8 times more Omega 6, 4.3 times more Fiber and 3.8 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Candies, NESTLE, BABY RUTH Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.