Comparing Nutrients in 1 kilogram Candies, coconut bar, not chocolate covered VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	166% 4810kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	798% 255g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	430% 559g	158% 206g	130g per day for Men 19-50 years
Sugars	499% 362g	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	168% 64g	303% 115g	38g per day for Men 19-50 years
Protein	38% 21.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	55% 220μg	595% 2380μg	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	30% 27mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	96% 7.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	538% 12.4mg	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	133% 930mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	NA	55μg per day for Men 19-50 years
Sodium	85.3% 1280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	482% 53mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, coconut bar, not chocolate covered 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, coconut bar, not chocolate covered vs Toasted Sunflower Seeds:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.7 times more Vitamin B1, 13.6 times more Vitamin B2, 9.4 times more Vitamin B3, 28.6 times more Vitamin B5, 17.9 times more Vitamin B6 and 10.8 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Candies, coconut bar, not chocolate covered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, coconut bar, not chocolate covered vs Toasted Sunflower Seeds:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 42.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 5.1 times more Copper, 8.8 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 12.5 times more Phosphorus, 1.7 times more Potassium and 5.2 times more Zinc than Candies, coconut bar, not chocolate covered.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, coconut bar, not chocolate covered has 4.3 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 1.3 times more Energy, 2.1 times more Fat, more Omega 3, 445.1 times more Omega 6, 1.8 times more Fiber and 8.1 times more Protein than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6