Comparing Nutrients in 1 kilogram Candies, praline, prepared-from-recipe VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, praline, prepared-from-recipe	3%	48%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, praline, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	167% 4850kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	69.5% 22.2g	163% 52g	32g per day for Men 19-50 years
Omega 3	222% 3.55g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	437% 74.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	185% 241g	130g per day for Men 19-50 years
Sugars	770% 558g	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	92% 35g	292% 111g	38g per day for Men 19-50 years
Protein	59% 33g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Candies, praline, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	15% 60μg	593% 2370μg	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	3.33% 3mg	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	33.3% 5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, praline, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	549% 4.94mg	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	161% 13mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	731% 17mg	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	149% 1040mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, praline, prepared-from-recipe vs Roasted Sunflower Seeds:

• Candies, praline, prepared-from-recipe have 1.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B2, 17 times more Vitamin B3, 21.2 times more Vitamin B5, 10.4 times more Vitamin B6, 39.5 times more Vitamin B9, 4.7 times more Vitamin C, 52.2 times more Vitamin E and 2.1 times more Vitamin K than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Candies, praline, prepared-from-recipe vs Roasted Sunflower Seeds:

• Candies, praline, prepared-from-recipe have 16 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 11.1 times more Phosphorus, 3.9 times more Potassium, 44.1 times more Selenium and 3.2 times more Zinc than Candies, praline, prepared-from-recipe.

Comparison of macro-nutrients per 1 kilogram:

• Candies, praline, prepared-from-recipe have 5.1 times more Omega 3, 2.5 times more Carbohydrate and 20.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 2.3 times more Saturated Fat, 4.4 times more Omega 6, 3.2 times more Fiber and 5.9 times more Protein than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Candies, praline, prepared-from-recipe as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.