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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Candies, confectioner's coating, peanut butter contains 1.3 times more Calcium and 83.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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