Comparing Nutrients in 7 ounces Candies, TWIZZLERS NIBS CHERRY BITS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, TWIZZLERS NIBS CHERRY BITS	3%	7%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, TWIZZLERS NIBS CHERRY BITS	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 689kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	141% 102g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	45% 17g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Candies, TWIZZLERS NIBS CHERRY BITS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	NA	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, TWIZZLERS NIBS CHERRY BITS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	397% 3.57mg	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	6.95% 0.56mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	NA	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	6.8% 47.6mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	2.16% 73.4mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, TWIZZLERS NIBS CHERRY BITS vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin C than Candies, TWIZZLERS NIBS CHERRY BITS.

Comparing minerals per 7 ounces for Candies, TWIZZLERS NIBS CHERRY BITS vs Sunflower Seeds:

• Candies, TWIZZLERS NIBS CHERRY BITS have 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 18.8 times more Iron, 27.5 times more Phosphorus and 17.4 times more Potassium than Candies, TWIZZLERS NIBS CHERRY BITS.

Comparison of macro-nutrients per 7 ounces:

• Candies, TWIZZLERS NIBS CHERRY BITS have 4 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 19.5 times more Fat, 8.3 times more Saturated Fat, 14.3 times more Fiber and 9 times more Protein than Candies, TWIZZLERS NIBS CHERRY BITS.
• Both Candies, TWIZZLERS NIBS CHERRY BITS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.