Comparing Nutrients in 100 grams Sunflower Seeds VS Candies, gum drops, no sugar or low calorie (sorbitol)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, gum drops, no sugar or low calorie (sorbitol)	0%	1%	99%

Macro Nutrients

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Energy	20% 584kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	67.8% 88g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	97% 70g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	0% 0g	38g per day for Men 19-50 years
Protein	37% 20.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	0% 0mg	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	56.8% 227μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0% 0mg	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	234% 35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, gum drops, no sugar or low calorie (sorbitol)	Recommended Dietary Allowance
Calcium	7.8% 78mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	0% 0mg	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	65.6% 5.25mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	NA	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	94% 660mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Candies, gum drops, no sugar or low calorie (sorbitol):

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Candies, gum drops, no sugar or low calorie (sorbitol).
• Both Dried Sunflower Seed Kernels as well as Candies, gum drops, no sugar or low calorie (sorbitol) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Candies, gum drops, no sugar or low calorie (sorbitol):

• Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, 106 times more Selenium and more Zinc than Candies, gum drops, no sugar or low calorie (sorbitol).

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 257.3 times more Fat, 131 times more Saturated Fat, more Omega 3, 360.2 times more Omega 6, more Fiber and more Protein than Candies, gum drops, no sugar or low calorie (sorbitol).
• While Candies, gum drops, no sugar or low calorie (sorbitol) contain 4.4 times more Carbohydrate and 26.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, gum drops, no sugar or low calorie (sorbitol) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.