Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	79.7% 2310kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	217% 282g	130g per day for Men 19-50 years
Sugars	15% 11g	1.37% 0.99g	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	116% 44g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	137% 76.7g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	6.1% 0.079mg	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	235% 941μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	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	691% 104mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	27.8% 278mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	55.6% 0.5mg	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	189% 15mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	655% 4584mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pretzels, soft, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Pretzels, soft, unsalted:

• 14 ounces of Roasted Sunflower Seeds have 1.6 times more Vitamin B3, 40.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 48.3 times more Vitamin E than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pretzels, soft, unsalted provide similar amounts of Vitamin B2 and Vitamin K per 14 ounces.
• 14 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Pretzels, soft, unsalted:

• 14 ounces of Roasted Sunflower Seeds have 3 times more Calcium, 14.5 times more Copper, 6.1 times more Magnesium, 14.6 times more Phosphorus, 9.7 times more Potassium, 4.6 times more Selenium and 5.6 times more Zinc than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 84 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pretzels, soft, unsalted contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 16.1 times more Fat, 7.5 times more Saturated Fat, 1.3 times more Omega 3, 36.8 times more Omega 6, 10.9 times more Sugars, 6.5 times more Fiber and 2.4 times more Protein than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.