Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Candies, REESE'S PIECES Candy

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, REESE'S PIECES Candy	10%	44%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Energy	93% 2685kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	233% 74.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	209% 272g	130g per day for Men 19-50 years
Sugars	19.5% 14g	333% 242g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	162% 91g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, REESE'S PIECES Candy	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	172% 27.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	38.4% 0.5mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.8% 0.5μg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Calcium	39.5% 395mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	207% 1.86mg	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	243% 19.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	217% 5mg	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	134% 939mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Candies, REESE'S PIECES Candy per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Candies, REESE'S PIECES Candy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Candies, REESE'S PIECES Candy:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 11.4 times more Vitamin B5, 7.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 36.7 times more Vitamin E than Candies, REESE'S PIECES Candy.
• While 1 lb of Candies, REESE'S PIECES Candy contains 1.5 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, REESE'S PIECES Candy have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Candies, REESE'S PIECES Candy:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 4.4 times more Copper, 8.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 97.8 times more Selenium and 4.5 times more Zinc than Candies, REESE'S PIECES Candy.
• While 1 lb of Candies, REESE'S PIECES Candy contains 64.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Candies, REESE'S PIECES Candy lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Fat, 19.3 times more Omega 6, 3.5 times more Fiber and 1.6 times more Protein than Candies, REESE'S PIECES Candy.
• While 1 lb of Candies, REESE'S PIECES Candy contains 2.3 times more Saturated Fat, 1.3 times more Omega 3, 2.6 times more Carbohydrate and 17.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, REESE'S PIECES Candy offer comparable quantities of Energy per one pound.