Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	79.7% 2310kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	107% 34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	59% 10g	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	214% 278g	130g per day for Men 19-50 years
Sugars	15% 11g	212% 154g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	137% 76.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	59.5% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	9.46% 0.12mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	27.8% 278mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.33μg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	78% 1.8mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snack, Pretzel, hard chocolate coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• 14 ounces of Roasted Sunflower Seeds have 2.9 times more Vitamin B3, 19.3 times more Vitamin B5, 25.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 42.1 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• 14 ounces of Roasted Sunflower Seeds have 7 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Selenium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 2 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.2 times more Energy, 2.8 times more Fat, 13 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 1.6 times more Saturated Fat, 4.3 times more Omega 3, 2.9 times more Carbohydrate and 14.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.