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

Macros Ratio

	Protein	Fat	Carbs
Candies, chocolate covered, caramel with nuts	8%	40%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73.5% 2132kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	84% 109g	130g per day for Men 19-50 years
Sugars	259% 188g	17% 12.4g	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	51.3% 19.5g	132% 50.3g	38g per day for Men 19-50 years
Protein	77% 43g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, chocolate covered, caramel with nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	922% 8.3mg	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	96% 7.7mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	47% 708mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Candies, chocolate covered, caramel with nuts have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6, 2.6 times more Vitamin B9 and 23.7 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C and Vitamin K per 1 lb.
• Both Candies, chocolate covered, caramel with nuts as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Candies, chocolate covered, caramel with nuts have 52 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 7 times more Phosphorus, 1.9 times more Potassium, 28.3 times more Selenium and 2.8 times more Zinc than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, chocolate covered, caramel with nuts have 2.5 times more Carbohydrate and 15.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 69 times more Omega 3, 5.6 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Candies, chocolate covered, caramel with nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.