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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	30.3% 877kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	43% 16.3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.1% 3.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted 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 Toasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 2 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Toasted Sunflower Seeds have 4.6 times more Copper, 4 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus and 2.7 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 1.9 times more Calcium and 83.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted 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 Toasted Sunflower Seeds have 1.9 times more Fat, 2.5 times more Omega 3, 19.2 times more Omega 6 and 2.3 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 2.2 times more Saturated Fat and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per five ounces.