Comparing Nutrients in 500 calories Candies, confectioner's coating, butterscotch VS Toasted Sunflower Seeds

Weight per 500 calories

• Candies, confectioner's coating, butterscotch: 93g
• Toasted Sunflower Seeds: 80.8g

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

Discover which food has more nutrients per 500 calories - Candies, confectioner's coating, butterscotch or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, butterscotch	2%	49%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, confectioner's coating, butterscotch	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.8% 27g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	86% 62.2g	NA	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	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, butterscotch	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.16% 0.014mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.35% 0.07mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	50% 0.65mg	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	0.23% 0.93μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.87% 0.093μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.1% 0.093mg	1.26% 1.13mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.02% 6.03μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, butterscotch	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.15% 31.5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	0.31% 0.003mg	165% 1.5mg	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	0.93% 0.074mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.64mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	0.081% 0.002mg	74.2% 1.7mg	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	4.1% 28.8mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.6mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	0.93% 0.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.019% 0.7g	0.022% 0.81g	3700g per day for Men 19-50 years

Candies, Confectioner's Coating, Butterscotch VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, confectioner's coating, butterscotch or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Candies, confectioner's coating, butterscotch vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 18.9 times more Vitamin B1, 3.3 times more Vitamin B2, 74.6 times more Vitamin B3, 41.5 times more Vitamin B5, 43.8 times more Vitamin B6 and 207.2 times more Vitamin B9 than Candies, confectioner's coating, butterscotch.
• 500 calories of Candies, confectioner's coating, butterscotch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Candies, confectioner's coating, butterscotch as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Candies, confectioner's coating, butterscotch vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 532.3 times more Copper, 74.1 times more Iron, 22.5 times more Magnesium, 920.4 times more Manganese, 32.5 times more Phosphorus, 6.7 times more Potassium and 42 times more Zinc than Candies, confectioner's coating, butterscotch.
• 500 calories of Candies, confectioner's coating, butterscotch lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Candies, confectioner's coating, butterscotch as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, confectioner's coating, butterscotch have 4.6 times more Saturated Fat and 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 33.4 times more Omega 6, more Fiber and 6.8 times more Protein than Candies, confectioner's coating, butterscotch.
• Both Candies, confectioner's coating, butterscotch and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, confectioner's coating, butterscotch provide inadequate amounts of Omega 6, Fiber and Protein
• Both Candies, confectioner's coating, butterscotch as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.