Comparing Nutrients in 1 kilogram Candies, confectioner's coating, butterscotch VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, butterscotch	2%	49%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, confectioner's coating, butterscotch	Sunflower Seeds	Recommended Dietary Allowance
Energy	186% 5390kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	299% 291g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	753% 241g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 671g	154% 200g	130g per day for Men 19-50 years
Sugars	926% 671g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	0% 0g	226% 86g	38g per day for Men 19-50 years
Protein	39.3% 22g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, butterscotch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	1035% 13.5mg	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	2.5% 10μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	45.3% 6.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, butterscotch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	2000% 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	10% 0.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	848% 19.5mg	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	44.3% 310mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, confectioner's coating, butterscotch vs Sunflower Seeds:

• Candies, confectioner's coating, butterscotch have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 4.7 times more Vitamin B2, 170.1 times more Vitamin B3, 7.6 times more Vitamin B5, 84.1 times more Vitamin B6, 227 times more Vitamin B9, 14 times more Vitamin C and 51.7 times more Vitamin E than Candies, confectioner's coating, butterscotch.
• Both Candies, confectioner's coating, butterscotch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, confectioner's coating, butterscotch vs Sunflower Seeds:

• Candies, confectioner's coating, butterscotch have 9.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 600 times more Copper, 65.6 times more Iron, 65 times more Magnesium, 975 times more Manganese, 21.3 times more Phosphorus, 10.1 times more Potassium, 40.8 times more Selenium and 45.5 times more Zinc than Candies, confectioner's coating, butterscotch.

Comparison of macro-nutrients per 1 kilogram:

• Candies, confectioner's coating, butterscotch have 5.4 times more Saturated Fat, 3.4 times more Carbohydrate and 25.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 1.8 times more Omega 3, 23.7 times more Omega 6, more Fiber and 9.4 times more Protein than Candies, confectioner's coating, butterscotch.
• Both Candies, confectioner's coating, butterscotch and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Candies, confectioner's coating, butterscotch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.