Comparing Nutrients in 1 pound 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	82.7% 2400kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	52% 8.84g	913% 155g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	80% 104g	130g per day for Men 19-50 years
Sugars	240% 174g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	127% 48g	38g per day for Men 19-50 years
Protein	148% 83g	162% 91g	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	87.7% 1.05mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	232% 37mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	276% 3.6mg	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	87.3% 349μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.8% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	5.54% 5mg	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	41% 6.17mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	11.7% 14μg	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	50% 499mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	909% 8.2mg	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	96% 7.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	410% 9.43mg	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	201% 1406mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.19% 7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.