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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	40% 1155kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	71.6% 93g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	26% 9.92g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	14% 139mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Candies, confectioner's coating, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 6.6 times more Vitamin B5, 4.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 19.2 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 2.2 times more Vitamin B1, more Vitamin B12 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 4.6 times more Copper, 2.2 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 20.3 times more Selenium and 2.6 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 1.6 times more Calcium and 83.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Fat, 2.2 times more Omega 3, 16.8 times more Omega 6 and 2.2 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 2.5 times more Saturated Fat, 1.9 times more Carbohydrate and 14 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per seven ounces.