Comparing Nutrients in 5 ounces Candies, confectioner's coating, peanut butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 750kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	75% 54.3g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	32% 12g	38g per day for Men 19-50 years
Protein	46.3% 26g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	147% 1.9mg	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	27.3% 109μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	2.2% 2mg	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	13% 1.93mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.6% 156mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	283% 2.55mg	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	30% 2.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	120% 2.76mg	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	62.8% 439mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, confectioner's coating, peanut butter vs Sunflower Seeds:

• Candies, confectioner's coating, peanut butter have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B6, 2.9 times more Vitamin B9, 4.7 times more Vitamin C and 25.9 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Candies, confectioner's coating, peanut butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, confectioner's coating, peanut butter vs Sunflower Seeds:

• Candies, confectioner's coating, peanut butter have 1.4 times more Calcium and 27.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 13.6 times more Selenium and 2.5 times more Zinc than Candies, confectioner's coating, peanut butter.

Comparison of macro-nutrients per 5 ounces:

• Candies, confectioner's coating, peanut butter have 2.9 times more Saturated Fat, 2.3 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 1.9 times more Omega 3, 11.8 times more Omega 6 and 1.7 times more Fiber than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 5 oz.
• Both Candies, confectioner's coating, peanut butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.