Comparing Nutrients in 14 ounces Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	73.5% 96g	130g per day for Men 19-50 years
Sugars	23% 16.7g	15% 11g	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	34.5% 13g	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	245% 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	2% 7.94μg	235% 941μg	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	1.32% 1.2mg	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	28.3% 4.25mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	23% 1.83mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	364% 8.37mg	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	12% 83.3mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	415% 6219mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 82 times more Vitamin B2, 30.4 times more Vitamin B3, 227.1 times more Vitamin B5, 15.8 times more Vitamin B6, 118.5 times more Vitamin B9, 4.7 times more Vitamin C, 24.4 times more Vitamin E and 5.4 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Roasted Sunflower Seeds:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 522.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 35.2 times more Copper, 8.3 times more Iron, 18.4 times more Magnesium, 32.5 times more Manganese, 55 times more Phosphorus, 12.3 times more Potassium, 36 times more Selenium and 58.8 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.

Comparison of macro-nutrients per 14 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 3.3 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 7.5 times more Fat, 1.6 times more Saturated Fat, 4.6 times more Omega 3, 53.3 times more Omega 6, 3.4 times more Fiber and 5.5 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.