Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Candies, NESTLE, BUTTERFINGER Bar

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, NESTLE, BUTTERFINGER Bar	4%	35%	61%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Bar	Recommended Dietary Allowance
Energy	30.3% 877kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	89.7% 65g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Bar	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	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	23.5% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	7.52% 0.098mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	NA	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, NESTLE, BUTTERFINGER Bar	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	30.4% 0.27mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	30% 0.69mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.047% 1.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Candies, NESTLE, BUTTERFINGER Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Candies, NESTLE, BUTTERFINGER Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Candies, NESTLE, BUTTERFINGER Bar:

• 5 ounces of Toasted Sunflower Seeds have 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 19.1 times more Vitamin B5, 11.7 times more Vitamin B6 and 8.5 times more Vitamin B9 than Candies, NESTLE, BUTTERFINGER Bar.
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, NESTLE, BUTTERFINGER Bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Candies, NESTLE, BUTTERFINGER Bar:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Calcium, 9.5 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 4.3 times more Manganese, 11.9 times more Phosphorus, 2.2 times more Potassium and 5.3 times more Zinc than Candies, NESTLE, BUTTERFINGER Bar.
• While 5 oz of Candies, NESTLE, BUTTERFINGER Bar contain 76.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 3 times more Fat, 39.5 times more Omega 3, 11.8 times more Omega 6, 5.8 times more Fiber and 3.2 times more Protein than Candies, NESTLE, BUTTERFINGER Bar.
• While 5 oz of Candies, NESTLE, BUTTERFINGER Bar contain 1.6 times more Saturated Fat and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Candies, NESTLE, BUTTERFINGER Bar provide inadequate amounts of Omega 3