Comparing Nutrients in 1 kilogram Candies, soft fruit and nut squares VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, soft fruit and nut squares	Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	822% 13g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	325% 55.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	154% 200g	130g per day for Men 19-50 years
Sugars	634% 460g	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	63% 24g	226% 86g	38g per day for Men 19-50 years
Protein	41.3% 23g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	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	39% 0.47mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	30% 120μg	568% 2270μg	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	2.22% 2mg	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	6.67% 1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	337% 3.03mg	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	116% 9.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	77% 540mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.75% 139g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, soft fruit and nut squares vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 9.1 times more Vitamin B2, 46.8 times more Vitamin B3, 10.1 times more Vitamin B5, 16.4 times more Vitamin B6, 18.9 times more Vitamin B9, 7 times more Vitamin C and 351.7 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Candies, soft fruit and nut squares vs Sunflower Seeds:

• Candies, soft fruit and nut squares have 14.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 5.9 times more Copper, 5.6 times more Iron, 13 times more Magnesium, 3.6 times more Manganese, 12.2 times more Phosphorus, 7.9 times more Potassium, 37.9 times more Selenium and 9.4 times more Zinc than Candies, soft fruit and nut squares.

Comparison of macro-nutrients per 1 kilogram:

• Candies, soft fruit and nut squares have 21.9 times more Omega 3, 3.7 times more Carbohydrate and 17.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 4.2 times more Omega 6, 3.6 times more Fiber and 9 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.