Comparing Nutrients in 1 pound Candies, coconut bar, not chocolate covered VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75.2% 2182kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	362% 116g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	84% 109g	130g per day for Men 19-50 years
Sugars	226% 164g	17% 12.4g	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	76.4% 29g	132% 50.3g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	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	26% 0.31mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	281% 3.65mg	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	25% 100μg	269% 1075μg	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	13.6% 12.2mg	7.06% 6.35mg	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	6.05% 0.91mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	43.7% 3.5mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	416% 9.57mg	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	60.3% 422mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	38.7% 581mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.63% 60g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, coconut bar, not chocolate covered vs Roasted Sunflower Seeds:

• Candies, coconut bar, not chocolate covered have 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 11.7 times more Vitamin B2, 15.8 times more Vitamin B3, 28.5 times more Vitamin B5, 17.9 times more Vitamin B6, 10.8 times more Vitamin B9, 130.5 times more Vitamin E and 27 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Candies, coconut bar, not chocolate covered vs Roasted Sunflower Seeds:

• Candies, coconut bar, not chocolate covered have 42.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 5.1 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 12.4 times more Phosphorus, 2.9 times more Potassium, 9.2 times more Selenium and 5.2 times more Zinc than Candies, coconut bar, not chocolate covered.

Comparison of macro-nutrients per 1 pound:

• Candies, coconut bar, not chocolate covered have 4.9 times more Saturated Fat, 2.3 times more Carbohydrate and 13.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, more Omega 3, 390.3 times more Omega 6, 1.7 times more Fiber and 9.1 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Candies, coconut bar, not chocolate covered as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.