Comparing Nutrients in 7 ounces Sunflower Seeds VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	40% 1159kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	71.6% 93g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	105% 76g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	26% 9.92g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	26% 0.34mg	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	113% 450μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0.66% 0.6mg	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	465% 69.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	15.5% 155mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	88% 0.79mg	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	130% 10.4mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	121% 2.78mg	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	187% 1310mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• Dried Sunflower Seed Kernels have 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B6, 2.9 times more Vitamin B9, 4.7 times more Vitamin C and 25.9 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• Dried Sunflower Seed Kernels have 4.5 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 13.6 times more Selenium and 2.5 times more Zinc than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 1.4 times more Calcium and 27.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 1.9 times more Omega 3, 11.8 times more Omega 6 and 1.7 times more Fiber than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 2.9 times more Saturated Fat, 2.3 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Candies, confectioner's coating, peanut butter have similar amounts of Energy and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.