Comparing Nutrients in 5 ounces Candies, carob, unsweetened VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, carob, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 765kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	129% 41g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	25% 32.4g	130g per day for Men 19-50 years
Sugars	66.7% 48.4g	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	14% 5.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.6% 11.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	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	12% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.44% 29.8μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	15% 2.23mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 429mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	23% 1.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	25.5% 179mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, carob, unsweetened vs Oil Roasted Sunflower Seeds:

• Candies, carob, unsweetened have more Vitamin B12 and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 9.3 times more Vitamin B5, 6.1 times more Vitamin B6, 11.1 times more Vitamin B9, 2.2 times more Vitamin C and 23.1 times more Vitamin E than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, carob, unsweetened vs Oil Roasted Sunflower Seeds:

• Candies, carob, unsweetened have 3.5 times more Calcium, 1.3 times more Potassium and 35.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.9 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 14.9 times more Manganese, 9 times more Phosphorus, 15 times more Selenium and 1.5 times more Zinc than Candies, carob, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• Candies, carob, unsweetened have 4.1 times more Saturated Fat, 2.5 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 2.6 times more Omega 3, 129.6 times more Omega 6, 2.8 times more Fiber and 2.5 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Candies, carob, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.