Comparing Nutrients in 7 ounces Candies, Tamarind VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Candies, Tamarind	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 657kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	215% 156g	7.47% 5.4g	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	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	13% 4.96g	58% 22g	38g per day for Men 19-50 years
Protein	0% 0g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	123% 1.6mg	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	3.47% 14μg	118% 470μg	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	3.1% 2.78mg	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	0.66% 0.099mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	0% 0mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	182% 4.2mg	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	16% 111mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	217% 3260mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, Tamarind vs Roasted Sunflower Seeds:

• Candies, Tamarind have 2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B2, 7.4 times more Vitamin B3, 100.6 times more Vitamin B5, 25.1 times more Vitamin B6, 33.9 times more Vitamin B9, more Vitamin C, 522 times more Vitamin E and 1.9 times more Vitamin K than Candies, Tamarind.
• Both Candies, Tamarind as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, Tamarind vs Roasted Sunflower Seeds:

• Candies, Tamarind have 547.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 38.1 times more Copper, more Iron, 2.9 times more Magnesium, 301.4 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 79.3 times more Selenium and 66.1 times more Zinc than Candies, Tamarind.

Comparison of macro-nutrients per 7 ounces:

• Candies, Tamarind have 3.8 times more Carbohydrate and 28.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.4 times more Fiber and more Protein than Candies, Tamarind.
• Both Candies, Tamarind as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.