Comparing Nutrients in 300 calories Candies, sesame crunch VS Sunflower Seeds

Weight per 300 calories

• Candies, sesame crunch: 58g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Candies, sesame crunch or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, sesame crunch	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.16% 0.15g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	49% 8.33g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	25% 18g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	11.8% 4.48g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12% 6.74g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.38% 0.019mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	53% 0.69mg	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	7.4% 29.7μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	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	0.62% 0.093mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sesame crunch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 372mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	103% 0.92mg	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	31% 2.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	43.6% 1mg	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	34.2% 240mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.035% 1.28g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, sesame crunch vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 30.3 times more Vitamin B5, 2.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 194.2 times more Vitamin E than Candies, sesame crunch.
• Both Candies, sesame crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Candies, sesame crunch vs Sunflower Seeds:

• Candies, sesame crunch have 9.3 times more Calcium and 21 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.4 times more Phosphorus, 1.9 times more Potassium and 11.7 times more Selenium than Candies, sesame crunch.
• Both Candies, sesame crunch and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, sesame crunch have 4.8 times more Omega 3, 2.8 times more Carbohydrate and 13.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.4 times more Omega 6 and 1.6 times more Protein than Candies, sesame crunch.
• Both Candies, sesame crunch and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Candies, sesame crunch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.