Comparing Nutrients in 100 grams Candies, HERSHEYS, PAYDAY Bar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 490kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.64g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	17.6% 23g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	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	10% 3.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	24% 13.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	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	6.9% 0.083mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	12.8% 51μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	16.5% 2.47mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, HERSHEYS, PAYDAY Bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.4% 94mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.1μg	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	24% 1.92mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	28% 197mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	9.27% 5.1μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.97g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, HERSHEYS, PAYDAY Bar vs Oil Roasted Sunflower Seeds:

• Candies, HERSHEYS, PAYDAY Bar have 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 13.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Candies, HERSHEYS, PAYDAY Bar vs Oil Roasted Sunflower Seeds:

• Candies, HERSHEYS, PAYDAY Bar have 1.5 times more Potassium and 77 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 15.3 times more Selenium and 3.3 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, HERSHEYS, PAYDAY Bar have 2.3 times more Carbohydrate and 13 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 1.5 times more Saturated Fat, 5.1 times more Omega 3, 7.4 times more Omega 6, 2.8 times more Fiber and 1.5 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.