Comparing Nutrients in 1 kilogram Candies, chocolate covered, caramel with nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, chocolate covered, caramel with nuts	8%	40%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	162% 4700kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	216% 210g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	146% 46.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	343% 58.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 607g	176% 229g	130g per day for Men 19-50 years
Sugars	570% 414g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	113% 43g	279% 106g	38g per day for Men 19-50 years
Protein	170% 95g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	609% 7.9mg	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	230% 920μg	585% 2340μg	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	15.6% 14mg	12.2% 11mg	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	73.3% 11mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	2004% 18mg	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	213% 17mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 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	237% 1660mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	131% 4450mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, chocolate covered, caramel with nuts VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, chocolate covered, caramel with nuts versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, chocolate covered, caramel with nuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Candies, chocolate covered, caramel with nuts has more Vitamin A than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B6, 2.5 times more Vitamin B9 and 33 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Candies, chocolate covered, caramel with nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, chocolate covered, caramel with nuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Candies, chocolate covered, caramel with nuts has 52 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 6.9 times more Phosphorus, 27.9 times more Selenium and 2.8 times more Zinc than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, chocolate covered, caramel with nuts has 2.7 times more Carbohydrate and 13.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 81 times more Omega 3, 5.9 times more Omega 6, 2.5 times more Fiber and 2.1 times more Protein than Candies, chocolate covered, caramel with nuts.
• 1 kilogram of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3