Comparing Nutrients in 5 ounces Candies, sugar-coated almonds VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, sugar-coated almonds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	22.5% 29g	130g per day for Men 19-50 years
Sugars	122% 88.6g	NA	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	9.33% 3.54g	43% 16.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	87.8% 1.14mg	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	5.3% 21.3μg	84.3% 337μg	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	2.2% 2mg	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	117% 17.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 142mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	289% 2.6mg	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	33.7% 2.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sugar-coated almonds VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, sugar-coated almonds versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, sugar-coated almonds vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 4.2 times more Vitamin B3, 45.3 times more Vitamin B5, 13.4 times more Vitamin B6 and 15.9 times more Vitamin B9 than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Candies, sugar-coated almonds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, sugar-coated almonds vs Toasted Sunflower Seeds:

• 5 ounces of Candies, sugar-coated almonds have 1.8 times more Calcium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 3.6 times more Iron, 1.9 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, sugar-coated almonds have 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 3.1 times more Saturated Fat, more Omega 3, 9.6 times more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Candies, sugar-coated almonds.
• 5 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3