Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Candies, TWIZZLERS NIBS CHERRY BITS

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Candies, TWIZZLERS NIBS CHERRY BITS: 144g

Toasted Sunflower Seeds have 1.8 times more energy per 100g than Candies, TWIZZLERS NIBS CHERRY BITS. It has very high energy density when compared to other foods. Candies, TWIZZLERS NIBS CHERRY BITS having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Candies, TWIZZLERS NIBS CHERRY BITS?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, TWIZZLERS NIBS CHERRY BITS	3%	7%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.92% 3.8g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	24.4% 9.3g	2.28% 0.86g	38g per day for Men 19-50 years
Protein	25% 14g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	NA	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	48% 192μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Candies, TWIZZLERS NIBS CHERRY BITS	Recommended Dietary Allowance
Calcium	4.6% 46mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	NA	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	68.8% 5.5mg	5.04% 0.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	NA	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	134% 935mg	4.94% 34.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	1.57% 53.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	NA	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.58% 21.6g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Candies, TWIZZLERS NIBS CHERRY BITS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Candies, TWIZZLERS NIBS CHERRY BITS?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Candies, TWIZZLERS NIBS CHERRY BITS:

• Both Toasted Sunflower Seed Kernels no Salt and Candies, TWIZZLERS NIBS CHERRY BITS have similar amounts of vitamins per 500 kcal
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, TWIZZLERS NIBS CHERRY BITS have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Candies, TWIZZLERS NIBS CHERRY BITS:

• 500 calories of Toasted Sunflower Seeds have 13.6 times more Iron, 27 times more Phosphorus and 7.4 times more Potassium than Candies, TWIZZLERS NIBS CHERRY BITS.
• While 500 kcal of Candies, TWIZZLERS NIBS CHERRY BITS contain 116 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Candies, TWIZZLERS NIBS CHERRY BITS lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, TWIZZLERS NIBS CHERRY BITS lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 12.1 times more Fat, 6.2 times more Saturated Fat, 10.7 times more Fiber and 4.2 times more Protein than Candies, TWIZZLERS NIBS CHERRY BITS.
• While 500 kcal of Candies, TWIZZLERS NIBS CHERRY BITS contain 6.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Candies, TWIZZLERS NIBS CHERRY BITS offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, TWIZZLERS NIBS CHERRY BITS provide inadequate amounts of Fiber and Protein