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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	64% 1853kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	63% 81.7g	130g per day for Men 19-50 years
Sugars	212% 154g	NA	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	36.6% 14g	120% 45.6g	38g per day for Men 19-50 years
Protein	50% 28g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	246% 3.2mg	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	73.4% 294μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56% 560mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	809% 7.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.33μg	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	126% 10mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	365% 8.4mg	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	72.6% 508mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	NA	55μg per day for Men 19-50 years
Sodium	131% 1961mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A and more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 19.4 times more Vitamin B5, 26 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Snack, Pretzel, hard chocolate coated have 2.5 times more Calcium and 164.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snack, Pretzel, hard chocolate coated have 1.4 times more Saturated Fat, 3.8 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 14.8 times more Omega 6, 3.3 times more Fiber and 2.4 times more Protein than Snack, Pretzel, hard chocolate coated.