Comparing Nutrients in 1 kilogram Candies, carob, unsweetened VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	186% 5400kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	323% 314g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	907% 290g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	433% 563g	158% 206g	130g per day for Men 19-50 years
Sugars	470% 341g	NA	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	100% 38g	303% 115g	38g per day for Men 19-50 years
Protein	146% 81.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	619% 8.05mg	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	52.5% 210μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	15.6% 14mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	303% 3030mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	2038% 18.3mg	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	161% 13mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	919% 21mg	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	180% 1260mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	321% 35.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, carob, unsweetened versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, carob, unsweetened vs Toasted Sunflower Seeds:

• 1 kilogram of Candies, carob, unsweetened has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 9.4 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Candies, carob, unsweetened.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, carob, unsweetened vs Toasted Sunflower Seeds:

• 1 kilogram of Candies, carob, unsweetened has 5.3 times more Calcium, 1.3 times more Potassium and 35.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10 times more Copper, 5.3 times more Iron, 3.6 times more Magnesium, 15.1 times more Manganese, 9.2 times more Phosphorus and 1.5 times more Zinc than Candies, carob, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, carob, unsweetened has 4.9 times more Saturated Fat and 2.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Fat, 2.5 times more Omega 3, 141.6 times more Omega 6, 3 times more Fiber and 2.1 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Toasted Sunflower Seeds offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6