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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	71.6% 93g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	26% 9.92g	38g per day for Men 19-50 years
Protein	71% 40g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	17.3% 173mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.14% 5.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 4.7 times more Vitamin B6, 3 times more Vitamin B9 and 26.7 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 2 times more Vitamin B3, more Vitamin B12 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.5 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus, 20.1 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 1.3 times more Calcium and 83.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Fat, 2.5 times more Omega 3, 17.6 times more Omega 6 and 2.1 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 1.9 times more Saturated Fat, 2 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per seven ounces.