Comparing Nutrients in 14 ounces Candies, chocolate covered, caramel with nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, chocolate covered, caramel with nuts	8%	40%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	64.3% 1865kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	57.8% 18.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	73.5% 96g	130g per day for Men 19-50 years
Sugars	226% 164g	15% 11g	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	45% 17g	116% 44g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	245% 3.2mg	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	91% 365μg	235% 941μg	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	6.17% 5.56mg	6.17% 5.56mg	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	29% 4.37mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	807% 7.26mg	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	84.3% 6.75mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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% 659mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	41.3% 619mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.42mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, chocolate covered, caramel with nuts vs Roasted Sunflower Seeds:

• Candies, chocolate covered, caramel with nuts have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6, 2.6 times more Vitamin B9 and 23.7 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C and Vitamin K per 14 oz.
• Both Candies, chocolate covered, caramel with nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, chocolate covered, caramel with nuts vs Roasted Sunflower Seeds:

• Candies, chocolate covered, caramel with nuts have 52 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 7 times more Phosphorus, 1.9 times more Potassium, 28.3 times more Selenium and 2.8 times more Zinc than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, chocolate covered, caramel with nuts have 2.5 times more Carbohydrate and 15.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 69 times more Omega 3, 5.6 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Candies, chocolate covered, caramel with nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.