Comparing Nutrients in 300 calories Candies, carob, unsweetenedVS Sunflower Seeds

Weight per 300 calories

Candies, carob, unsweetened

55.6g

Sunflower Seeds

51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Candies, carob, unsweetened or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Candies, carob, unsweetened

52%

42%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Candies, carob, unsweetenedvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.4g

Fat

27.3%26.4g

17.4 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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50.4%16g

Saturated Fat

7.15%2.3g

16 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.08%0.017g

Omega 3

1.93%0.031g

0.017 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

69.7%12g

0.15 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.19%0.56mg

Cholesterol

0%0mg

0.56 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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24%31.3g

Carbohydrate

7.9%10.3g

31.3 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26%19g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.56%2.1g

Fiber

11.6%4.4g

2.1 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.1%4.53g

Protein

19%10.7g

4.53 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Candies, carob, unsweetenedvs Sunflower Seeds

0.062%0.56μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0.56 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.63%0.056mg

Vitamin B1

63.4%0.76mg

Thiamine

0.056 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg

Vitamin B2

14%0.18mg

Riboflavin

0.099 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.42 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.56%0.072mg

Vitamin B6

53%0.69mg

Pyridoxine

0.072 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.9%11.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

11.7 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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6.5%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.31%0.28mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.28 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.8%0.87mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.87 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.56%4.28μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.28 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Candies, carob, unsweetenedvs Sunflower Seeds

17%168mg

Calcium

4%40mg

168 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.3%0.1mg

Copper

103%0.92mg

0.1 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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8.96%0.72mg

Iron

33.7%2.7mg

0.72 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.76%20mg

Magnesium

39.8%167mg

20 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.4%0.078mg

Manganese

43.6%1mg

0.078 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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10%70mg

Phosphorus

48.4%339mg

70 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.3%352mg

Potassium

9.75%331mg

352 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.25%2.9μg

Selenium

49.5%27.2μg

2.9 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.96%59.4mg

Sodium

0.31%4.62mg

59.4 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.96mg

Zinc

23.3%2.57mg

1.96 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.023%0.86g

Water

0.066%2.43g

0.86 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Candies, carob, unsweetened vs Sunflower Seeds:

Candies, carob, unsweetened have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.7 times more Vitamin B1, 1.8 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B5, 9.6 times more Vitamin B6, 10 times more Vitamin B9 and 20.7 times more Vitamin E than Candies, carob, unsweetened.
Both Candies, carob, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Candies, carob, unsweetened vs Sunflower Seeds:

Candies, carob, unsweetened have 4.2 times more Calcium and 12.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.1 times more Copper, 3.8 times more Iron, 8.3 times more Magnesium, 12.9 times more Manganese, 4.8 times more Phosphorus, 9.4 times more Selenium and 1.3 times more Zinc than Candies, carob, unsweetened.
Both Candies, carob, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Candies, carob, unsweetened have 7 times more Saturated Fat, 3 times more Carbohydrate and 14.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 80.7 times more Omega 6, 2.1 times more Fiber and 2.4 times more Protein than Candies, carob, unsweetened.
Both Candies, carob, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Candies, carob, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, carob, unsweetenedVS Baking chocolate, unsweetened, liquidSunflower SeedsVS Baking chocolate, unsweetened, liquidCandies, carob, unsweetenedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Candies, carob, unsweetenedVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, carob, unsweetened or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: