Comparing Nutrients in 1 kilogram Candies, halavah, plain VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, halavah, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	162% 4690kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	129% 41.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	495% 84.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	465% 605g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	118% 45g	292% 111g	38g per day for Men 19-50 years
Protein	223% 125g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Roasted 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	353% 4.24mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	618% 8.04mg	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	163% 650μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1336% 12mg	2033% 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	566% 45.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	519% 2180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	917% 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	867% 6070mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	393% 43.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, halavah, plain vs Roasted Sunflower Seeds:

• Candies, halavah, plain have 4 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 40.5 times more Vitamin B5, 2.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 14 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Candies, halavah, plain vs Roasted Sunflower Seeds:

• Candies, halavah, plain have 1.7 times more Magnesium and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 1.5 times more Copper, 2.4 times more Manganese, 1.9 times more Phosphorus, 4.5 times more Potassium and 6.9 times more Selenium than Candies, halavah, plain.
• Both Candies, halavah, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, halavah, plain have 2.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Fat, 1.3 times more Saturated Fat, 3.9 times more Omega 6, 2.5 times more Fiber and 1.5 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 1 kg.
• Both Candies, halavah, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.