Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Candies, divinity, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, divinity, prepared-from-recipe	1%	0%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	136% 177g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	216% 157g	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	0% 0g	38g per day for Men 19-50 years
Protein	71% 40g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0.19% 0.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	0.15% 0.002mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	1.1% 0.01mg	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	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	0.26% 0.006mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• Oil Roasted Sunflower Seed Kernels have 26.7 times more Vitamin B1, 4.3 times more Vitamin B2, 275.3 times more Vitamin B3, 301.7 times more Vitamin B5, 792 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Candies, divinity, prepared-from-recipe.
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, divinity, prepared-from-recipe have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• Oil Roasted Sunflower Seed Kernels have 17.4 times more Calcium, 360.8 times more Copper, 214 times more Iron, 63.5 times more Magnesium, 693.3 times more Manganese, 569.5 times more Phosphorus, 21 times more Potassium, 26.1 times more Selenium and 57.9 times more Zinc than Candies, divinity, prepared-from-recipe.
• While Candies, divinity, prepared-from-recipe contain 11.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 855 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 15.2 times more Protein than Candies, divinity, prepared-from-recipe.
• While Candies, divinity, prepared-from-recipe contain 3.9 times more Carbohydrate and 25.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, divinity, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.