Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Candies, divinity, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Candies, divinity, prepared-from-recipe	1%	0%	99%

Macro Nutrients

	Toasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	216% 157g	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	60% 23g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	0.19% 0.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	0.15% 0.002mg	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% 472μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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

	Toasted Sunflower Seeds	Candies, divinity, prepared-from-recipe	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	1.1% 0.01mg	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	169% 13.5mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	0.26% 0.006mg	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	328% 2298mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Candies, divinity, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Candies, divinity, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• 7 ounces of Toasted Sunflower Seeds have 27.1 times more Vitamin B1, 4.4 times more Vitamin B2, 279.9 times more Vitamin B3, 307 times more Vitamin B5, 805 times more Vitamin B6 and more Vitamin B9 than Candies, divinity, prepared-from-recipe.
• 7 ounces of Candies, divinity, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Candies, divinity, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Candies, divinity, prepared-from-recipe:

• 7 ounces of Toasted Sunflower Seeds have 11.4 times more Calcium, 366.8 times more Copper, 340.5 times more Iron, 64.5 times more Magnesium, 704.7 times more Manganese, 579 times more Phosphorus, 21.3 times more Potassium and 58.9 times more Zinc than Candies, divinity, prepared-from-recipe.
• While 7 oz of Candies, divinity, prepared-from-recipe contain 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Candies, divinity, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 946.7 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 13 times more Protein than Candies, divinity, prepared-from-recipe.
• While 7 oz of Candies, divinity, prepared-from-recipe contain 4.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Candies, divinity, prepared-from-recipe provide inadequate amounts of Omega 3, Omega 6 and Fiber