Comparing Nutrients in 5 ounces Candies, TWIZZLERS NIBS CHERRY BITS VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, TWIZZLERS NIBS CHERRY BITS	3%	7%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, TWIZZLERS NIBS CHERRY BITS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	3.86% 3.74g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 113g	22.5% 29g	130g per day for Men 19-50 years
Sugars	100% 72.8g	NA	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	2.24% 0.85g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Candies, TWIZZLERS NIBS CHERRY BITS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.8% 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	NA	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, TWIZZLERS NIBS CHERRY BITS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	NA	289% 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	4.96% 0.4mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	NA	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.86% 34mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, TWIZZLERS NIBS CHERRY BITS vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Vitamin C than Candies, TWIZZLERS NIBS CHERRY BITS.

Comparing minerals per 5 ounces for Candies, TWIZZLERS NIBS CHERRY BITS vs Toasted Sunflower Seeds:

• Candies, TWIZZLERS NIBS CHERRY BITS have 65 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 24.3 times more Iron, 48.3 times more Phosphorus and 13.3 times more Potassium than Candies, TWIZZLERS NIBS CHERRY BITS.

Comparison of macro-nutrients per 5 ounces:

• Candies, TWIZZLERS NIBS CHERRY BITS have 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 21.5 times more Fat, 11 times more Saturated Fat, 19.2 times more Fiber and 7.5 times more Protein than Candies, TWIZZLERS NIBS CHERRY BITS.
• Both Candies, TWIZZLERS NIBS CHERRY BITS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.