Comparing Nutrients in 5 ounces Candies, hard VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, hard	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, hard	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 558kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	26.2% 34g	130g per day for Men 19-50 years
Sugars	123% 89g	5.34% 3.87g	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	0% 0g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0% 0g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Candies, hard	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	0.47% 0.006mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.062% 0.01mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.23% 0.011mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	87.7% 1.14mg	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% 0μg	84% 336μg	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	0% 0mg	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	0% 0mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, hard	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	288% 2.6mg	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	5.3% 0.43mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, hard vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 26.5 times more Vitamin B1, 82 times more Vitamin B2, 1006 times more Vitamin B3, 880 times more Vitamin B5, 268 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Candies, hard.
• Both Candies, hard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, hard vs Roasted Sunflower Seeds:

• Candies, hard have 12.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 63.1 times more Copper, 12.7 times more Iron, 43 times more Magnesium, 211 times more Manganese, 385 times more Phosphorus, 170 times more Potassium, 132.2 times more Selenium and 529 times more Zinc than Candies, hard.

Comparison of macro-nutrients per 5 ounces:

• Candies, hard have 4.1 times more Carbohydrate and 23 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 249 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Candies, hard.
• Both Candies, hard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.