Comparing Nutrients in 7 ounces Candies, halavah, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Candies, halavah, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 931kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	45% 17g	38g per day for Men 19-50 years
Protein	44.3% 24.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	205% 2.67mg	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	32.2% 129μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	397% 3.57mg	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	112% 9mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	168% 3.87mg	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	172% 1205mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, halavah, plain vs Sunflower Seeds:

• Candies, halavah, plain have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3, 6.5 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 14 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Candies, halavah, plain vs Sunflower Seeds:

• Candies, halavah, plain have 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese, 3.4 times more Potassium and 4.6 times more Selenium than Candies, halavah, plain.
• Both Candies, halavah, plain and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, halavah, plain have 3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 2.7 times more Omega 6, 1.9 times more Fiber and 1.7 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Omega 3 per 7 oz.
• Both Candies, halavah, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.