Comparing Nutrients in 1 pound Candies, praline, prepared-from-recipe VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, praline, prepared-from-recipe	3%	48%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, praline, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Energy	76% 2200kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	69.8% 91g	130g per day for Men 19-50 years
Sugars	349% 253g	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	41.8% 16g	103% 39g	38g per day for Men 19-50 years
Protein	26.7% 15g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Candies, praline, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	6.8% 27.2μg	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	1.5% 1.36mg	7.06% 6.35mg	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	15% 2.27mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, praline, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	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	73% 5.85mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	332% 7.63mg	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	67.4% 472mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	69% 7.57mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Candies, praline, prepared-from-recipe have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 6.7 times more Vitamin B2, 20.1 times more Vitamin B3, 3.4 times more Vitamin B5, 17.5 times more Vitamin B6, 37.8 times more Vitamin B9, 4.7 times more Vitamin C and 70.3 times more Vitamin E than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Candies, praline, prepared-from-recipe have 5.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 3.6 times more Copper, 4.1 times more Iron, 6.6 times more Magnesium, 6.3 times more Phosphorus, 3 times more Potassium, 29.4 times more Selenium and 3 times more Zinc than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, praline, prepared-from-recipe have 5.9 times more Omega 3, 3 times more Carbohydrate and 21.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 2 times more Saturated Fat, 3.1 times more Omega 6, 2.5 times more Fiber and 6.3 times more Protein than Candies, praline, prepared-from-recipe.
• Both Candies, praline, prepared-from-recipe and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Candies, praline, prepared-from-recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.