Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, sesame crunch	Recommended Dietary Allowance
Energy	40% 1155kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	167% 28.4g	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	76.8% 100g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	85.3% 62g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, sesame crunch	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	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	75% 0.97mg	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	0% 0μg	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	2.1% 0.32mg	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, sesame crunch	Recommended Dietary Allowance
Calcium	14% 139mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	209% 1.9mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	139% 3.2mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Candies, sesame crunch:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 213.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 163.1 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While Candies, sesame crunch contain 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, sesame crunch 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, sesame crunch:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper, 1.3 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium, 19.8 times more Selenium and 1.4 times more Zinc than Candies, sesame crunch.
• While Candies, sesame crunch contain 9.1 times more Calcium, 1.9 times more Magnesium and 55.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, sesame crunch have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 2.3 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Candies, sesame crunch.
• While Candies, sesame crunch contain 3.7 times more Omega 3, 2.1 times more Carbohydrate and 11.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, sesame crunch have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.