Comparing Nutrients in 1 pound 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	74.3% 2155kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	69.8% 91g	130g per day for Men 19-50 years
Sugars	338% 245g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	24% 9.07g	103% 39g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	469% 6.1mg	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	13.6% 54.4μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	28% 4.2mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	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	21.3% 213mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	907% 8.16mg	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	35.7% 2.86mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	69.2% 1.6mg	385% 8.85mg	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	61% 426mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	33.2% 1129mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Candies, NESTLE, BABY RUTH Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.