Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, soft fruit and nut squares	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1769kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	84% 109g	130g per day for Men 19-50 years
Sugars	287% 208g	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	28.6% 11g	132% 50.3g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	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	17.8% 0.21mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	13.6% 54.4μg	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	1% 0.91mg	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	3.02% 0.45mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	922% 8.3mg	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	52.7% 4.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	35% 245mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 6.3 times more Vitamin B2, 39.6 times more Vitamin B3, 62.9 times more Vitamin B5, 9.8 times more Vitamin B6, 19.8 times more Vitamin B9, 7 times more Vitamin C, 261 times more Vitamin E and 6.8 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares 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, soft fruit and nut squares vs Roasted Sunflower Seeds:

• Candies, soft fruit and nut squares have 43.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 6 times more Copper, 4.1 times more Iron, 5.2 times more Magnesium, 3.9 times more Manganese, 21.4 times more Phosphorus, 10.4 times more Potassium, 56.6 times more Selenium and 10 times more Zinc than Candies, soft fruit and nut squares.

Comparison of macro-nutrients per 1 pound:

• Candies, soft fruit and nut squares have 19.1 times more Omega 3, 3.1 times more Carbohydrate and 16.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 5.2 times more Fat, 5.8 times more Saturated Fat, 5.9 times more Omega 6, 4.6 times more Fiber and 8.4 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.