Comparing Nutrients in 14 ounces Snacks, trail mix, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, trail mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	63.2% 1834kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	120% 117g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	98% 54.8g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	70.4% 282μg	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	6.17% 5.56mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	807% 7.26mg	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	151% 12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	196% 1369mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	80% 2719mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.99% 36.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, trail mix, regular vs Roasted Sunflower Seeds:

• Snacks, trail mix, regular have 4.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 7.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Snacks, trail mix, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, trail mix, regular vs Roasted Sunflower Seeds:

• Snacks, trail mix, regular have 1.2 times more Magnesium and 76.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2 times more Manganese, 3.3 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular have 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.7 times more Fat, 3.4 times more Omega 6 and 1.4 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat and Omega 3 per 14 oz.
• Both Snacks, trail mix, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.