Comparing Nutrients in 5 ounces Candies, fruit snacks, with high vitamin C VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, fruit snacks, with high vitamin C	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, fruit snacks, with high vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 499kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	25% 32.4g	130g per day for Men 19-50 years
Sugars	133% 97g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.2% 0.11g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Candies, fruit snacks, with high vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.071% 0.011mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	86.4% 1.12mg	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	0.35% 1.4μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 193mg	1.73% 1.56mg	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	0% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, fruit snacks, with high vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.018% 0.71μg	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	0% 0mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	128% 2.95mg	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	0.61% 4.25mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, fruit snacks, with high vitamin C vs Oil Roasted Sunflower Seeds:

• Candies, fruit snacks, with high vitamin C have 124 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 35 times more Vitamin B2, 516.3 times more Vitamin B3, 1156.7 times more Vitamin B5, 792 times more Vitamin B6, 234 times more Vitamin B9, more Vitamin E and more Vitamin K than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, fruit snacks, with high vitamin C vs Oil Roasted Sunflower Seeds:

• Candies, fruit snacks, with high vitamin C have 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 120.3 times more Copper, more Iron, 127 times more Magnesium, 148.6 times more Manganese, 379.7 times more Phosphorus, 60.4 times more Potassium, 71.1 times more Selenium and 27.4 times more Zinc than Candies, fruit snacks, with high vitamin C.

Comparison of macro-nutrients per 5 ounces:

• Candies, fruit snacks, with high vitamin C have 3.8 times more Carbohydrate and 21.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 250.8 times more Protein than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.