Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	40% 1155kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	30% 9.54g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	80.7% 105g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	110% 80g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	36% 0.47mg	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	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	14% 139mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	71.7% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	78.7% 1.8mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	42.3% 1439mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 13.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 10.6 times more Vitamin E and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 5.9 times more Phosphorus, 15.5 times more Selenium and 3.4 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.3 times more Calcium and 77 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 4.3 times more Omega 3, 7.1 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.2 times more Carbohydrate and 14.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.