Comparing Nutrients in 5 ounces Candied fruit VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candied fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.7% 456kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	25% 32.4g	130g per day for Men 19-50 years
Sugars	158% 114g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	86.4% 1.12mg	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% 0μg	83% 332μg	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	1.73% 1.56mg	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	0.38% 0.057mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	284% 2.56mg	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	3% 0.24mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	128% 2.95mg	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	1% 7.1mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Candied fruit versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candied fruit vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 908.3 times more Vitamin E and 10.3 times more Vitamin K than Candied fruit.
• 5 ounces of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Candied fruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candied fruit vs Oil Roasted Sunflower Seeds:

• 5 ounces of Candied fruit have 32.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 62.2 times more Copper, 25.2 times more Iron, 31.8 times more Magnesium, 18.7 times more Manganese, 227.8 times more Phosphorus, 8.6 times more Potassium, 130.3 times more Selenium and 104.2 times more Zinc than Candied fruit.
• 5 ounces of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candied fruit have 3.6 times more Carbohydrate and 25.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 732.9 times more Fat, 706.8 times more Saturated Fat, 10.1 times more Omega 3, 2631.4 times more Omega 6, 6.6 times more Fiber and 59 times more Protein than Candied fruit.
• 5 ounces of Candied fruit provide inadequate amounts of Omega 3, Omega 6 and Protein