Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Candies, soft fruit and nut squaresVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Candies, soft fruit and nut squares
2%
22%
76%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

13.4%390kcal
Energy
20%584kcal
390 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy
9.8%9.5g
Fat
53%51.5g
9.5 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Sweets rich in Fat
2.8%0.9g
Saturated Fat
14%4.46g
0.9 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Sweets rich in Saturated Fat
82%1.3g
Omega 3
3.75%0.06g
1.3 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Sweets rich in Omega 3
32.5%5.53g
Omega 6
136%23g
5.53 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Sweets rich in Cholesterol
56.8%74g
Carbohydrate
15.4%20g
74 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Sweets rich in Carbohydrate
63.4%46g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
46 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Glucose
NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Sucrose
6.3%2.4g
Fiber
22.6%8.6g
2.4 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
4.13%2.3g
Protein
37%20.8g
2.3 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
3.9%0.047mg
Vitamin B1
123%1.48mg
Thiamine
0.047 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1
3%0.039mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.039 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2
1.1%0.18mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.18 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.24%0.11mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.11 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.3%0.082mg
Vitamin B6
103%1.35mg
Pyridoxine
0.082 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7
3%12μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
12 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
0.22%0.2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
0.67%0.1mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.1 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Sweets rich in Vitamin E
0.33%0.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Sweets rich in Vitamin K

Minerals

1.7%17mg
Calcium
7.8%78mg
17 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Sweets rich in Calcium
33.7%0.3mg
Copper
200%1.8mg
0.3 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Sweets rich in Fluoride
11.6%0.93mg
Iron
65.6%5.25mg
0.93 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Sweets rich in Iron
5.95%25mg
Magnesium
77.4%325mg
25 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Sweets rich in Magnesium
23.4%0.54mg
Manganese
84.8%1.95mg
0.54 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Sweets rich in Molybdenum
7.7%54mg
Phosphorus
94%660mg
54 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Sweets rich in Phosphorus
2.4%82mg
Potassium
19%645mg
82 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Sweets rich in Potassium
2.55%1.4μg
Selenium
96%53μg
1.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Sweets rich in Selenium
8.73%131mg
Sodium
0.6%9mg
131 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Sweets rich in Sodium
4.8%0.53mg
Zinc
45.5%5mg
0.53 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Sweets rich in Zinc
0.38%14g
Water
0.13%4.73g
14 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water
Lets compare vitamin content per 100 grams of Candies, soft fruit and nut squares vs Sunflower Seeds:
Comparing minerals per 100 grams for Candies, soft fruit and nut squares vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: