Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candied fruit	0%	0%	100%

Macro Nutrients

	Roasted Sunflower Seeds	Candied fruit	Recommended Dietary Allowance
Energy	28.4% 825kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	90% 117g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	158% 114g	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	41.4% 15.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	49% 27.4g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candied fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	0% 0mg	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	84% 336μg	0% 0μg	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	2.2% 2mg	0% 0mg	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	247% 37mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candied fruit	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	4.57% 0.041mg	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	67.3% 5.4mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	6.84% 0.16mg	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	234% 1637mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Candied fruit:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 652.5 times more Vitamin E and 9 times more Vitamin K than Candied fruit.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candied fruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Candied fruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 63.1 times more Copper, 22.4 times more Iron, 32.3 times more Magnesium, 19 times more Manganese, 231 times more Phosphorus, 15.2 times more Potassium, 132.2 times more Selenium and 105.8 times more Zinc than Candied fruit.
• While Candied fruit contains 32.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 711.4 times more Fat, 521.9 times more Saturated Fat, 8.6 times more Omega 3, 2521.7 times more Omega 6, 6.9 times more Fiber and 56.9 times more Protein than Candied fruit.
• While Candied fruit contains 3.4 times more Carbohydrate and 29.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candied fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.