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

Macros Ratio

	Protein	Fat	Carbs
Candies, praline, prepared-from-recipe	3%	48%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, praline, prepared-from-recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	167% 4850kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	69.5% 22.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	222% 3.55g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	437% 74.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	176% 229g	130g per day for Men 19-50 years
Sugars	770% 558g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	92% 35g	279% 106g	38g per day for Men 19-50 years
Protein	59% 33g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Candies, praline, prepared-from-recipe	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, praline, prepared-from-recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	549% 4.94mg	2004% 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	161% 13mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	731% 17mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 10 times more Vitamin B3, 20.9 times more Vitamin B5, 10.3 times more Vitamin B6, 39 times more Vitamin B9, 3.7 times more Vitamin C, 72.7 times more Vitamin E and 2.4 times more Vitamin K than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Candies, praline, prepared-from-recipe have 16 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 3.7 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 11 times more Phosphorus, 2.2 times more Potassium, 43.4 times more Selenium and 3.1 times more Zinc than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, praline, prepared-from-recipe have 4.4 times more Omega 3, 2.6 times more Carbohydrate and 17.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 3.2 times more Saturated Fat, 4.6 times more Omega 6, 3 times more Fiber and 6.1 times more Protein than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Candies, praline, prepared-from-recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.