Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Candies, praline, prepared-from-recipe

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Candies, praline, prepared-from-recipe: 62g

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

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Candies, praline, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, praline, prepared-from-recipe	3%	48%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	28.4% 37g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	47.6% 34.5g	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	15% 5.72g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	2.52% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	3.66% 0.048mg	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	30.5% 122μg	0.93% 3.7μg	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	0.8% 0.72mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, praline, prepared-from-recipe	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	34% 0.31mg	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	24.5% 1.96mg	9.97% 0.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	45.2% 1.04mg	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	85% 595mg	9.2% 64.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	1.98% 29.7mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.17% 6.4g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Candies, Praline, Prepared-from-recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Candies, praline, prepared-from-recipe?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Candies, praline, prepared-from-recipe:

• 300 calories of Roasted Sunflower Seeds have 3.9 times more Vitamin B2, 14.1 times more Vitamin B3, 17.7 times more Vitamin B5, 8.7 times more Vitamin B6, 32.9 times more Vitamin B9 and 43.5 times more Vitamin E than Candies, praline, prepared-from-recipe.
• While 300 kcal of Candies, praline, prepared-from-recipe contain 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, praline, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Candies, praline, prepared-from-recipe:

• 300 calories of Roasted Sunflower Seeds have 3.1 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 9.3 times more Phosphorus, 3.3 times more Potassium, 36.7 times more Selenium and 2.6 times more Zinc than Candies, praline, prepared-from-recipe.
• Both Roasted Sunflower Seeds and Candies, praline, prepared-from-recipe contain similar levels of Manganese per 300 calories.
• 300 calories of Candies, praline, prepared-from-recipe lack sufficient amounts of Potassium and Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, praline, prepared-from-recipe lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Fat, 2 times more Saturated Fat, 3.7 times more Omega 6, 2.6 times more Fiber and 4.9 times more Protein than Candies, praline, prepared-from-recipe.
• While 300 kcal of Candies, praline, prepared-from-recipe contain 6.2 times more Omega 3, 3 times more Carbohydrate and 24.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, praline, prepared-from-recipe offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Candies, praline, prepared-from-recipe provide inadequate amounts of Fiber and Protein