Comparing Nutrients in 5 ounces Candies, chocolate covered, caramel with nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, chocolate covered, caramel with nuts	8%	40%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 666kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.27g	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	66% 86g	25% 32.4g	130g per day for Men 19-50 years
Sugars	81% 58.6g	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	16% 6.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	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	17.4% 0.23mg	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	32.6% 130μg	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	2.2% 2mg	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	10.4% 1.56mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, chocolate covered, caramel with nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	30% 2.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	33.6% 235mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, chocolate covered, caramel with nuts VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, chocolate covered, caramel with nuts 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 Candies, chocolate covered, caramel with nuts vs Oil Roasted Sunflower Seeds:

• 5 ounces of Candies, chocolate covered, caramel with nuts have more Vitamin A than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B6, 2.5 times more Vitamin B9 and 33 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Candies, chocolate covered, caramel with nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, chocolate covered, caramel with nuts vs Oil Roasted Sunflower Seeds:

• 5 ounces of Candies, chocolate covered, caramel with nuts have 52 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 6.9 times more Phosphorus, 27.9 times more Selenium and 2.8 times more Zinc than Candies, chocolate covered, caramel with nuts.
• Both Candies, chocolate covered, caramel with nuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, chocolate covered, caramel with nuts have 2.7 times more Carbohydrate and 13.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 81 times more Omega 3, 5.9 times more Omega 6, 2.5 times more Fiber and 2.1 times more Protein than Candies, chocolate covered, caramel with nuts.
• 5 ounces of Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3