Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Candies, confectioner's coating, peanut butter

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Candies, confectioner's coating, peanut butter: 95g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Candies, confectioner's coating, peanut butter?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.33% 0.95mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	34% 44.3g	130g per day for Men 19-50 years
Sugars	NA	50% 36.2g	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	24.4% 9.3g	12.4% 4.73g	38g per day for Men 19-50 years
Protein	25% 14g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	48.4% 7.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	12.4% 0.16mg	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	48% 192μg	18% 72.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.88% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	0.32% 0.28mg	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	8.57% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	4.6% 46mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	42% 0.38mg	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	68.8% 5.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	57.5% 1.32mg	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	134% 935mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	NA	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	15.8% 236mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.068% 2.52g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Candies, Confectioner's Coating, Peanut Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Candies, confectioner's coating, peanut butter?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 500 calories of Toasted Sunflower Seeds have 1.2 times more Vitamin B2, 5.7 times more Vitamin B5, 4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Candies, confectioner's coating, peanut butter.
• While 500 kcal of Candies, confectioner's coating, peanut butter contain 2.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, confectioner's coating, peanut butter provide similar amounts of Vitamin B1 per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 500 calories of Toasted Sunflower Seeds have 3.9 times more Copper, 3.4 times more Iron, 1.3 times more Manganese, 3.2 times more Phosphorus and 2.3 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 500 kcal of Candies, confectioner's coating, peanut butter contain 2.3 times more Calcium and 97.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, confectioner's coating, peanut butter contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 1.6 times more Fat, 16.4 times more Omega 6 and 2 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 500 kcal of Candies, confectioner's coating, peanut butter contain 2.6 times more Saturated Fat and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, confectioner's coating, peanut butter provide inadequate amounts of Omega 3 in 500 calories.