Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	84.7% 2457kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	208% 271g	130g per day for Men 19-50 years
Sugars	NA	342% 248g	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	120% 45.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	122% 68.3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	18.3% 0.24mg	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	236% 945μg	15% 59.5μg	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	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	NA	327% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	258% 2.33mg	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	338% 27mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	193% 4.45mg	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	657% 4596mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Candies, sugar-coated almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Candies, sugar-coated almonds:

• 14 ounces of Toasted Sunflower Seeds have 6.5 times more Vitamin B1, 4.2 times more Vitamin B3, 45.3 times more Vitamin B5, 13.4 times more Vitamin B6 and 15.9 times more Vitamin B9 than Candies, sugar-coated almonds.
• Both Toasted Sunflower Seeds and Candies, sugar-coated almonds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Candies, sugar-coated almonds:

• 14 ounces of Toasted Sunflower Seeds have 3.1 times more Copper, 3.6 times more Iron, 1.9 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 1.8 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, sugar-coated almonds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 3.2 times more Fat, 3.1 times more Saturated Fat, more Omega 3, 9.6 times more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3