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

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.2% 529kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	53% 38.3g	NA	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	13% 5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.072% 2.67g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, confectioner's coating, peanut butter VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Candies, confectioner's coating, peanut butter versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Candies, confectioner's coating, peanut butter have 2 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Candies, confectioner's coating, peanut butter.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Candies, confectioner's coating, peanut butter as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Candies, confectioner's coating, peanut butter have 1.9 times more Calcium and 83.3 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Copper, 4 times more Iron, 1.5 times more Manganese, 3.7 times more Phosphorus and 2.7 times more Zinc than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Toasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candies, confectioner's coating, peanut butter have 2.2 times more Saturated Fat and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 2.5 times more Omega 3, 19.2 times more Omega 6 and 2.3 times more Fiber than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 grams.