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  6. Caramel vs. Sunflower seeds

Caramel vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between caramel and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate in sunflower seeds is higher than in caramel.
  • Sunflower seeds cover your daily vitamin E needs 231% more than caramel.
  • Caramel has a higher glycemic index. The glycemic index of caramel is 65, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Candies, caramels and Seeds, sunflower seed kernels, dried.

Infographic

Caramel vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +76.9%
Contains more MagnesiumMagnesium +1811.8%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +3650%
Contains more CopperCopper +9900%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +478.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +2844.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +7545.7%
Contains more Vitamin B1Vitamin B1 +1336.9%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B3Vitamin B3 +5531.8%
Contains more Vitamin B5Vitamin B5 +82.3%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +5575%
Contains more CholineCholine +588.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caramel Sunflower seeds DV% diff.
Vitamin E 0.46mg 35.17mg 231%
Copper 0.018mg 1.8mg 198%
Polyunsaturated fat 3.478g 23.137g 131%
Vitamin B1 0.103mg 1.48mg 115%
Vitamin B6 0.056mg 1.345mg 99%
Selenium 1.8µg 53µg 93%
Manganese 0.011mg 1.95mg 84%
Phosphorus 114mg 660mg 78%
Magnesium 17mg 325mg 73%
Fats 8.1g 51.46g 67%
Iron 0.14mg 5.25mg 64%
Folate 4µg 227µg 56%
Vitamin B3 0.148mg 8.335mg 51%
Monounsaturated fat 1.542g 18.528g 42%
Zinc 0.44mg 5mg 41%
Fiber 0g 8.6g 34%
Protein 4.6g 20.78g 32%
Carbs 77g 20g 19%
Vitamin B12 0.3µg 0µg 13%
Potassium 214mg 645mg 13%
Vitamin B5 0.62mg 1.13mg 10%
Calories 382kcal 584kcal 10%
Sodium 245mg 9mg 10%
Saturated fat 2.476g 4.455g 9%
Choline 8mg 55.1mg 9%
Vitamin B2 0.256mg 0.355mg 8%
Calcium 138mg 78mg 6%
Vitamin K 1.8µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 12µg 3µg 1%
Vitamin C 0.4mg 1.4mg 1%
Net carbs 77g 11.4g N/A
Sugar 65.5g 2.62g N/A
Tryptophan 0.06mg 0.348mg 0%
Threonine 0.192mg 0.928mg 0%
Isoleucine 0.258mg 1.139mg 0%
Leucine 0.417mg 1.659mg 0%
Lysine 0.338mg 0.937mg 0%
Methionine 0.107mg 0.494mg 0%
Phenylalanine 0.205mg 1.169mg 0%
Valine 0.285mg 1.315mg 0%
Histidine 0.115mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +285%
Contains more WaterWater +79.7%
Contains more ProteinProtein +351.7%
Contains more FatsFats +535.3%
Contains more OtherOther +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +1101.6%
Contains more Poly. FatPolyunsaturated fat +565.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.