Comparing Nutrients in 100 grams Candies, carob, unsweetened VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	47% 34g	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	10% 3.8g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	14.6% 8.15g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	62% 0.81mg	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	5.25% 21μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	1.56% 1.4mg	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	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30.3% 303mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	204% 1.83mg	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	16% 1.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	92% 2.1mg	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	18% 126mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, carob, unsweetened vs Toasted Sunflower Seeds:

• Candies, carob, unsweetened have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 9.4 times more Vitamin B5, 6.2 times more Vitamin B6, 11.3 times more Vitamin B9 and 2.8 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Candies, carob, unsweetened vs Toasted Sunflower Seeds:

• Candies, carob, unsweetened have 5.3 times more Calcium, 1.3 times more Potassium and 35.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10 times more Copper, 5.3 times more Iron, 3.6 times more Magnesium, 15.1 times more Manganese, 9.2 times more Phosphorus and 1.5 times more Zinc than Candies, carob, unsweetened.

Comparison of macro-nutrients per 100 grams:

• Candies, carob, unsweetened have 4.9 times more Saturated Fat and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 2.5 times more Omega 3, 141.6 times more Omega 6, 3 times more Fiber and 2.1 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 g.
• Both Candies, carob, unsweetened as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.