Comparing Nutrients in 7 ounces Candies, HERSHEYS, PAYDAY Bar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.5% 972kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	30% 9.54g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	110% 80g	7.47% 5.4g	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	20% 7.54g	58% 22g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	123% 1.6mg	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	25.3% 101μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	32.7% 4.9mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, HERSHEYS, PAYDAY Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.7% 0.64mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	47.6% 3.8mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	182% 4.2mg	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	56% 391mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	42.3% 1439mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, HERSHEYS, PAYDAY Bar vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 13.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 10.6 times more Vitamin E and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, HERSHEYS, PAYDAY Bar vs Roasted Sunflower Seeds:

• Candies, HERSHEYS, PAYDAY Bar have 1.3 times more Calcium and 77 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 15.5 times more Selenium and 3.4 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, HERSHEYS, PAYDAY Bar have 2.2 times more Carbohydrate and 14.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 4.3 times more Omega 3, 7.1 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.