Comparing Nutrients in 500 calories Candies, sweet chocolateVS Roasted Sunflower Seeds

Weight per 500 calories

Candies, sweet chocolate

99g

Roasted Sunflower Seeds

86g

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

Which food has more nutrients per 500 calories - Candies, sweet chocolate or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Candies, sweet chocolate

54%

43%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Candies, sweet chocolatevs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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34.8%33.7g

Fat

44%42.8g

33.7 gvs42.8 g

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

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62%20g

Saturated Fat

14%4.5g

20 gvs4.5 g

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

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1.85%0.03g

Omega 3

3.7%0.059g

0.03 gvs0.059 g

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

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5.57%0.95g

Omega 6

166%28g

0.95 gvs28 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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46%59.6g

Carbohydrate

16%20.7g

59.6 gvs20.7 g

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

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70%50.8g

Sugars

3.23%2.35g

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

50.8 gvs2.35 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

NA gvsNA g

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

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14.3%5.42g

Fiber

25%9.54g

5.42 gvs9.54 g

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

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6.87%3.85g

Protein

29.7%16.6g

3.85 gvs16.6 g

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

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Vitamins

Candies, sweet chocolatevs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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1.64%0.02mg

Vitamin B1

7.6%0.091mg

Thiamine

0.02 mgvs0.091 mg

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

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18.2%0.24mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.24 mgvs0.21 mg

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

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4.13%0.66mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

0.66 mgvs6.05 mg

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

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1.4%0.07mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.07 mgvs6.05 mg

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

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3.26%0.042mg

Vitamin B6

53%0.69mg

Pyridoxine

0.042 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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0.74%2.96μg

Vitamin B9

51%204μg

Folates and Folic Acid

2.96 μgvs204 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 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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1.7%0.26mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.26 mgvs22.4 mg

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

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5.18%6.2μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

6.2 μgvs2.3 μg

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

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Minerals

Candies, sweet chocolatevs Roasted Sunflower Seeds

2.37%23.7mg

Calcium

6%60mg

23.7 mgvs60 mg

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

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63%0.57mg

Copper

175%1.57mg

0.57 mgvs1.57 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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34%2.72mg

Iron

41%3.26mg

2.72 mgvs3.26 mg

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

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26.5%111mg

Magnesium

26.4%111mg

111 mgvs111 mg

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

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21%0.49mg

Manganese

79%1.8mg

0.49 mgvs1.8 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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20.7%145mg

Phosphorus

142%992mg

145 mgvs992 mg

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

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8.4%286mg

Potassium

21.5%730mg

286 mgvs730 mg

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

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5.02%2.76μg

Selenium

124%68μg

2.76 μgvs68 μg

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

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1.05%15.8mg

Sodium

0.17%2.58mg

15.8 mgvs2.58 mg

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

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13.4%1.48mg

Zinc

41.3%4.54mg

1.48 mgvs4.54 mg

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

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0.013%0.49g

Water

0.028%1.03g

0.49 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Candies, sweet chocolate vs Roasted Sunflower Seeds:

Candies, sweet chocolate have 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B1, 9.2 times more Vitamin B3, 86.4 times more Vitamin B5, 16.3 times more Vitamin B6, 68.8 times more Vitamin B9 and 87.4 times more Vitamin E than Candies, sweet chocolate.
Both Candies, sweet chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
Both Candies, sweet chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Candies, sweet chocolate vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 2.8 times more Copper, 3.7 times more Manganese, 6.8 times more Phosphorus, 2.6 times more Potassium, 24.7 times more Selenium and 3.1 times more Zinc than Candies, sweet chocolate.
Both Candies, sweet chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Candies, sweet chocolate have 4.4 times more Saturated Fat, 2.9 times more Carbohydrate and 21.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 29.7 times more Omega 6, 1.8 times more Fiber and 4.3 times more Protein than Candies, sweet chocolate.
Both Candies, sweet chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Candies, sweet chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Candies, sweet chocolateVS Candies, sweet chocolate coated fondantRoasted Sunflower SeedsVS Candies, sweet chocolate coated fondantCandies, sweet chocolateVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Candies, sweet chocolateVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Candies, sweet chocolate or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: