Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	93% 2685kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	185% 240g	130g per day for Men 19-50 years
Sugars	19.5% 14g	252% 183g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	162% 91g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	82% 1.07mg	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	265% 1061μg	58% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	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	1099% 165mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	39.5% 395mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	164% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	243% 19.4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	180% 4.14mg	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	738% 5166mg	128% 894mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	97% 3289mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Candies, HERSHEYS, PAYDAY Bar:

• Oil Roasted Sunflower Seed Kernels have 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 13.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Candies, HERSHEYS, PAYDAY Bar:

• Oil Roasted Sunflower Seed Kernels have 5.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 15.3 times more Selenium and 3.3 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.5 times more Potassium and 77 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Energy, 2.1 times more Fat, 1.5 times more Saturated Fat, 5.1 times more Omega 3, 7.4 times more Omega 6, 2.8 times more Fiber and 1.5 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.3 times more Carbohydrate and 13 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.