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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, REESE'S PIECES Candy	10%	44%	46%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Energy	97% 2808kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	233% 74.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	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	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	137% 52g	36% 13.6g	38g per day for Men 19-50 years
Protein	139% 78g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	172% 27.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	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	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Calcium	26% 259mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	134% 939mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.12% 4.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Candies, REESE'S PIECES Candy:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 11.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Candies, REESE'S PIECES Candy.
• While 1 lb of Candies, REESE'S PIECES Candy contains 1.4 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Candies, REESE'S PIECES Candy:

• 1 pound of Toasted Sunflower Seeds has 4.5 times more Copper, 13.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 5.6 times more Phosphorus, 1.4 times more Potassium and 4.6 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 Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, REESE'S PIECES Candy contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Energy, 2.3 times more Fat, 21.1 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Candies, REESE'S PIECES Candy.
• While 1 lb of Candies, REESE'S PIECES Candy contains 2.8 times more Saturated Fat, 1.4 times more Omega 3 and 2.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.