Comparing Nutrients in 100 grams Candies, confectioner's coating, peanut butter VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.2% 529kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	17.6% 23g	130g per day for Men 19-50 years
Sugars	53% 38.3g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	13% 5g	28% 10.6g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61% 0.79mg	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	19.3% 77μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	1.22% 1.1mg	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	9.07% 1.36mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	200% 1.8mg	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	21.3% 1.7mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	90% 2.08mg	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	44.3% 310mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.072% 2.67g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, confectioner's coating, peanut butter vs Oil Roasted Sunflower Seeds:

• Candies, confectioner's coating, peanut butter have 2 times more Vitamin B3, more Vitamin B12 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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, 3.7 times more Vitamin C and 26.7 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Candies, confectioner's coating, peanut butter vs Oil Roasted Sunflower Seeds:

• Candies, confectioner's coating, peanut butter have 1.3 times more Calcium and 83.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Candies, confectioner's coating, peanut butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, confectioner's coating, peanut butter have 1.9 times more Saturated Fat, 2 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Candies, confectioner's coating, peanut butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 g.
• Both Candies, confectioner's coating, peanut butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.