Comparing Nutrients in 1 kilogram Candies, nougat, with almonds VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, nougat, with almonds	3%	4%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, nougat, with almonds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3980kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	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	0% 0g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	711% 924g	158% 206g	130g per day for Men 19-50 years
Sugars	620% 450g	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	87% 33g	303% 115g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Candies, nougat, with almonds	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	11% 0.13mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	12.5% 50μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	185% 27.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, nougat, with almonds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 320mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	73.8% 5.9mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	78.6% 550mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, nougat, with almonds vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 25 times more Vitamin B1, 1.9 times more Vitamin B2, 8.8 times more Vitamin B3, 117.7 times more Vitamin B5, 40.3 times more Vitamin B6, 47.6 times more Vitamin B9 and 4.7 times more Vitamin C than Candies, nougat, with almonds.
• Both Candies, nougat, with almonds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, nougat, with almonds vs Toasted Sunflower Seeds:

• Candies, nougat, with almonds have 11 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 13.7 times more Copper, 11.5 times more Iron, 4 times more Magnesium, 7 times more Manganese, 21.1 times more Phosphorus, 4.7 times more Potassium and 12.6 times more Zinc than Candies, nougat, with almonds.

Comparison of macro-nutrients per 1 kilogram:

• Candies, nougat, with almonds have 4.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 34 times more Fat, 3.6 times more Saturated Fat, more Omega 3, more Omega 6, 3.5 times more Fiber and 5.2 times more Protein than Candies, nougat, with almonds.
• Both Candies, nougat, with almonds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.