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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Roasted Sunflower Seeds	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	20% 582kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	32.3% 31.4g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	91% 29g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	47% 34g	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	29.2% 11g	10% 3.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	14.6% 8.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	10% 0.13mg	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	59.3% 237μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0.56% 0.5mg	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	174% 26mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	7% 70mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	20.3% 0.18mg	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	47.5% 3.8mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	6.1% 0.14mg	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	165% 1155mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 6.8 times more Vitamin B3, 9.4 times more Vitamin B5, 6.2 times more Vitamin B6, 11.3 times more Vitamin B9, 2.8 times more Vitamin C and 16.6 times more Vitamin E than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain more Vitamin B12 and 2.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, carob, unsweetened have similar amounts of Vitamin B1 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 10 times more Copper, 2.9 times more Iron, 3.6 times more Magnesium, 15.1 times more Manganese, 9.2 times more Phosphorus, 1.3 times more Potassium, 15.3 times more Selenium and 1.5 times more Zinc than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 4.3 times more Calcium and 35.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 2.2 times more Omega 3, 124.2 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 5.6 times more Saturated Fat, 2.3 times more Carbohydrate and 12.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Candies, carob, unsweetened have similar amounts of Energy per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.