Comparing Nutrients in 5 ounces Candies, jellybeans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, jellybeans	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, jellybeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 532kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	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	102% 133g	25% 32.4g	130g per day for Men 19-50 years
Sugars	137% 99g	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	0.75% 0.28g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Candies, jellybeans	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	0.47% 0.006mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	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	0.26% 0.013mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.44% 0.006mg	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% 0μg	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	0% 0mg	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, jellybeans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	284% 2.56mg	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	2.3% 0.18mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	0.81% 5.67mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	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	4.72% 71mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 80 times more Vitamin B1, 25.5 times more Vitamin B2, 516.3 times more Vitamin B3, 771.1 times more Vitamin B5, 198 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Candies, jellybeans.
• Both Candies, jellybeans 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, jellybeans vs Oil Roasted Sunflower Seeds:

• Candies, jellybeans have 16.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 64.4 times more Copper, 32.9 times more Iron, 63.5 times more Magnesium, 59.4 times more Manganese, 284.8 times more Phosphorus, 13.1 times more Potassium, 71.1 times more Selenium and 104.2 times more Zinc than Candies, jellybeans.

Comparison of macro-nutrients per 5 ounces:

• Candies, jellybeans have 4.1 times more Carbohydrate and 22.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 1026 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 53 times more Fiber and more Protein than Candies, jellybeans.
• Both Candies, jellybeans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.