Comparing Nutrients in 1 pound Candies, chocolate covered, caramel with nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, chocolate covered, caramel with nuts	8%	40%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, chocolate covered, caramel with nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	73.5% 2132kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	69.8% 91g	130g per day for Men 19-50 years
Sugars	259% 188g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	103% 39g	38g per day for Men 19-50 years
Protein	77% 43g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Candies, chocolate covered, caramel with nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	469% 6.1mg	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	104% 417μg	257% 1030μg	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	7.06% 6.35mg	7.06% 6.35mg	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	33.3% 5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, chocolate covered, caramel with nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	907% 8.16mg	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	96% 7.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	108% 753mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	47% 708mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Candies, chocolate covered, caramel with nuts have 14 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 8.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 32 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 1 lb.
• Both Candies, chocolate covered, caramel with nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Candies, chocolate covered, caramel with nuts have 17.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 3.1 times more Iron, 4 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 18.9 times more Selenium and 2.7 times more Zinc than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, chocolate covered, caramel with nuts have 3 times more Carbohydrate and 15.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 60 times more Omega 3, 4 times more Omega 6, 2 times more Fiber and 2.2 times more Protein than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Candies, chocolate covered, caramel with nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.