Comparing Nutrients in 7 ounces Candies, peanut bar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, peanut bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.7% 1036kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	116% 83.8g	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	21.4% 8.14g	58% 22g	38g per day for Men 19-50 years
Protein	55% 30.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut 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	16.5% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	37.2% 149μg	118% 470μg	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	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	54.2% 8.14mg	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, peanut bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	404% 3.63mg	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	24% 1.92mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	87.3% 611mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	17% 9.33μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	20.6% 310mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, peanut bar vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 8.5 times more Vitamin B5, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Candies, peanut bar.
• Both Candies, peanut bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Candies, peanut 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, peanut bar vs Roasted Sunflower Seeds:

• Candies, peanut bar have 52 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 3.9 times more Iron, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 16.9 times more Selenium and 1.3 times more Zinc than Candies, peanut bar.
• Both Candies, peanut bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, peanut bar have 2 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 34.5 times more Omega 3, 3.1 times more Omega 6 and 2.7 times more Fiber than Candies, peanut bar.
• Both Candies, peanut bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Protein per 7 oz.
• Both Candies, peanut bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.