Comparing Nutrients in 14 ounces Sunflower Seeds VS Candies, praline, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	80% 2318kcal	66.4% 1925kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	27.6% 8.83g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	173% 29.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	182% 237g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	305% 221g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	36.6% 14g	38g per day for Men 19-50 years
Protein	147% 82.5g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	23.5% 0.31mg	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	225% 901μg	5.95% 24μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	31% 310mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	218% 1.96mg	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	260% 21mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	290% 6.68mg	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	374% 2619mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Candies, praline, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 7.3 times more Vitamin B1, 6.7 times more Vitamin B2, 20.1 times more Vitamin B3, 3.4 times more Vitamin B5, 17.5 times more Vitamin B6, 37.8 times more Vitamin B9, 4.7 times more Vitamin C and 70.3 times more Vitamin E than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Candies, praline, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 3.6 times more Copper, 4.1 times more Iron, 6.6 times more Magnesium, 6.3 times more Phosphorus, 3 times more Potassium, 29.4 times more Selenium and 3 times more Zinc than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 5.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Candies, praline, prepared-from-recipe have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 3.1 times more Omega 6, 2.5 times more Fiber and 6.3 times more Protein than Candies, praline, prepared-from-recipe.
• While Candies, praline, prepared-from-recipe contain 5.9 times more Omega 3, 3 times more Carbohydrate and 21.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Candies, praline, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.