Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	204% 5920kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	216% 210g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	146% 46.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	343% 58.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	467% 607g	130g per day for Men 19-50 years
Sugars	43% 31g	570% 414g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	113% 43g	38g per day for Men 19-50 years
Protein	358% 201g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	123% 1.6mg	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	585% 2340μg	230% 920μg	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	12.2% 11mg	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	2422% 363mg	73.3% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	87% 870mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	644% 5.8mg	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	535% 42.8mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	NA	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	1627% 11390mg	237% 1660mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Candies, chocolate covered, caramel with nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B6, 2.5 times more Vitamin B9 and 33 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Candies, chocolate covered, caramel with nuts:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 6.9 times more Phosphorus, 27.9 times more Selenium and 2.8 times more Zinc than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 52 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, chocolate covered, caramel with nuts contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 81 times more Omega 3, 5.9 times more Omega 6, 2.5 times more Fiber and 2.1 times more Protein than Candies, chocolate covered, caramel with nuts.
• While 1 kg of Candies, chocolate covered, caramel with nuts contains 2.7 times more Carbohydrate and 13.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3