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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Sunflower Seeds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	91% 2649kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	362% 116g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	195% 253g	130g per day for Men 19-50 years
Sugars	16.4% 12g	226% 164g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	76.4% 29g	38g per day for Men 19-50 years
Protein	168% 94g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	15.7% 0.2mg	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	257% 1030μg	25% 100μg	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	7.06% 6.35mg	13.6% 12.2mg	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	1064% 160mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	35.4% 354mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	298% 24mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	244% 5.6mg	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	428% 2994mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.63% 60g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 21.4 times more Vitamin B1, 16.9 times more Vitamin B2, 18.7 times more Vitamin B3, 4.6 times more Vitamin B5, 29.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 175.9 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 5 times more Copper, 6.8 times more Iron, 12 times more Magnesium, 1.6 times more Manganese, 7.1 times more Phosphorus, 2.2 times more Potassium, 6.2 times more Selenium and 4.9 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 14.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.9 times more Fat, more Omega 3, 274.4 times more Omega 6, 1.3 times more Fiber and 9.8 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 5.7 times more Saturated Fat, 2.8 times more Carbohydrate and 13.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.