Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	40% 1155kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	45.6% 7.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	104% 135g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	171% 124g	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	58% 22g	13% 4.96g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	9.16% 0.12mg	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	118% 470μg	7.44% 29.8μg	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	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	164% 24.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	14% 139mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	129% 1.16mg	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	94% 7.54mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	97% 2.22mg	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	327% 2292mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Candies, sugar-coated almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Candies, sugar-coated almonds:

• 7 ounces of Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 7 times more Vitamin B3, 45.1 times more Vitamin B5, 13.4 times more Vitamin B6, 15.8 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Candies, sugar-coated almonds.
• Both Roasted Sunflower Seeds and Candies, sugar-coated almonds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Candies, sugar-coated almonds:

• 7 ounces of Roasted Sunflower Seeds have 3.1 times more Copper, 2 times more Iron, 1.9 times more Manganese, 7 times more Phosphorus, 3.3 times more Potassium, 46.6 times more Selenium and 3.4 times more Zinc than Candies, sugar-coated almonds.
• While 7 oz of Candies, sugar-coated almonds contain 1.4 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Candies, sugar-coated almonds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Energy, 2.8 times more Fat, 2.7 times more Saturated Fat, more Omega 3, 8.4 times more Omega 6, 4.4 times more Fiber and 1.9 times more Protein than Candies, sugar-coated almonds.
• While 7 oz of Candies, sugar-coated almonds contain 2.8 times more Carbohydrate and 22.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3