Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	29% 839kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	75% 54.3g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	18.5% 0.24mg	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	83% 332μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0.47% 0.43mg	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	343% 51.5mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	12.3% 123mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	63% 0.57mg	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	76% 6.07mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	86.3% 2mg	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	231% 1615mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Candies, confectioner's coating, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 4.7 times more Vitamin B6, 3 times more Vitamin B9 and 26.7 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 2 times more Vitamin B3, more Vitamin B12 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.5 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus, 20.1 times more Selenium and 2.6 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 1.3 times more Calcium and 83.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Fat, 2.5 times more Omega 3, 17.6 times more Omega 6 and 2.1 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 1.9 times more Saturated Fat, 2 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per five ounces.