Comparing Nutrients in 7 ounces Candies, REESE'S PIECES Candy VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 986kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	50.7% 49g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	102% 32.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	35% 45.4g	130g per day for Men 19-50 years
Sugars	146% 106g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	44% 24.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Oil 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	29.8% 0.36mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	121% 1.57mg	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	27.3% 109μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.1% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.43% 2.2mg	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	13% 1.96mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.7% 137mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	398% 3.58mg	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	12% 0.97mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	179% 4.13mg	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	58.7% 411mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, REESE'S PIECES Candy vs Oil Roasted Sunflower Seeds:

• Candies, REESE'S PIECES Candy have 1.5 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 11.4 times more Vitamin B5, 7.2 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 36.7 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, REESE'S PIECES Candy vs Oil Roasted Sunflower Seeds:

• Candies, REESE'S PIECES Candy have 64.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 4.4 times more Copper, 8.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 97.8 times more Selenium and 4.5 times more Zinc than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 7 ounces:

• Candies, REESE'S PIECES Candy have 2.3 times more Saturated Fat, 1.3 times more Omega 3, 2.6 times more Carbohydrate and 17.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 19.3 times more Omega 6, 3.5 times more Fiber and 1.6 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Candies, REESE'S PIECES Candy as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.