Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Candies, divinity, prepared-from-recipe

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Candies, divinity, prepared-from-recipe: 137g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Candies, divinity, prepared-from-recipe. It has very high energy density when compared to other foods. Candies, divinity, prepared-from-recipe having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Candies, divinity, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Candies, divinity, prepared-from-recipe	1%	0%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	0.085% 0.082g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	94% 122g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	150% 108g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	0% 0g	38g per day for Men 19-50 years
Protein	30.3% 17g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1.37% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0.13% 0.021mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	0.63% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	0.11% 0.001mg	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	49.4% 198μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.57% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0% 0mg	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	205% 30.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	0.69% 6.87mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	0.76% 0.007mg	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	45% 3.6mg	0.34% 0.027mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0.65% 2.75mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	0.18% 0.004mg	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	137% 962mg	0.39% 2.75mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	0.93% 31.6mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	7.5% 4.12μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.1% 46.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	1.12% 0.12mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.34% 12.6g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Candies, Divinity, Prepared-from-recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Candies, divinity, prepared-from-recipe?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• 500 calories of Oil Roasted Sunflower Seeds have 16.4 times more Vitamin B1, 2.6 times more Vitamin B2, 169.3 times more Vitamin B3, 185.5 times more Vitamin B5, 487 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Candies, divinity, prepared-from-recipe.
• 500 calories of Candies, divinity, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, divinity, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• 500 calories of Oil Roasted Sunflower Seeds have 221.8 times more Copper, 131.6 times more Iron, 39 times more Magnesium, 426.3 times more Manganese, 350.2 times more Phosphorus, 12.9 times more Potassium, 16 times more Selenium and 35.6 times more Zinc than Candies, divinity, prepared-from-recipe.
• 500 calories of Candies, divinity, prepared-from-recipe lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, divinity, prepared-from-recipe lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 525.7 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 9.3 times more Protein than Candies, divinity, prepared-from-recipe.
• While 500 kcal of Candies, divinity, prepared-from-recipe contain 6.3 times more Carbohydrate and 41.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Candies, divinity, prepared-from-recipe offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, divinity, prepared-from-recipe provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Candies, divinity, prepared-from-recipe provide inadequate amounts of Omega 3 in 500 calories.