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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Sunflower Seeds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	373% 5.96g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	147% 25g	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	258% 335g	130g per day for Men 19-50 years
Sugars	16.4% 12g	287% 208g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	168% 94g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, soft fruit and nut squares	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	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	28.6% 0.37mg	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	13.6% 54.4μg	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	1% 0.91mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	153% 1.37mg	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	298% 24mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	106% 2.44mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.7% 63g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 31.5 times more Vitamin B1, 9.1 times more Vitamin B2, 46.8 times more Vitamin B3, 10.1 times more Vitamin B5, 16.4 times more Vitamin B6, 18.9 times more Vitamin B9, 7 times more Vitamin C and 351.7 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Dried Sunflower Seed Kernels as well as Candies, soft fruit and nut squares 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, soft fruit and nut squares:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 5.9 times more Copper, 5.6 times more Iron, 13 times more Magnesium, 3.6 times more Manganese, 12.2 times more Phosphorus, 7.9 times more Potassium, 37.9 times more Selenium and 9.4 times more Zinc than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 14.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 4.2 times more Omega 6, 3.6 times more Fiber and 9 times more Protein than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 21.9 times more Omega 3, 3.7 times more Carbohydrate and 17.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.