Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Candies, peanut bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, peanut bar	Recommended Dietary Allowance
Energy	91% 2640kcal	81.6% 2368kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	165% 215g	130g per day for Men 19-50 years
Sugars	17% 12.4g	264% 192g	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	132% 50.3g	49% 18.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	126% 70.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, peanut bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	53.4% 0.69mg	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	269% 1075μg	85% 340μg	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	0% 0mg	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	789% 118mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, peanut bar	Recommended Dietary Allowance
Calcium	31.8% 318mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	390% 3.5mg	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	215% 17.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	245% 5.64mg	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	748% 5239mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	47% 708mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	162% 18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.2% 7.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Candies, peanut bar per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Candies, peanut bar:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 8.5 times more Vitamin B5, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9, 6.4 times more Vitamin E and more Vitamin K than Candies, peanut bar.
• Both Roasted Sunflower Seeds and Candies, peanut bar provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Candies, peanut bar have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Candies, peanut bar:

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Copper, 3.9 times more Iron, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 16.9 times more Selenium and 1.3 times more Zinc than Candies, peanut bar.
• While 1 lb of Candies, peanut bar contains 52 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, peanut bar contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Fat, 34.5 times more Omega 3, 3.1 times more Omega 6, 2.7 times more Fiber and 1.2 times more Protein than Candies, peanut bar.
• While 1 lb of Candies, peanut bar contains 2 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, peanut bar offer comparable quantities of Energy and Saturated Fat per one pound.
• 1 pound of Candies, peanut bar provide inadequate amounts of Omega 3