Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	201% 5840kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	52.5% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	546% 710g	130g per day for Men 19-50 years
Sugars	36% 26g	3.45% 2.5g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	44.7% 17g	38g per day for Men 19-50 years
Protein	371% 208g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	15.4% 0.2mg	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	568% 2270μg	60% 240μg	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	15.6% 14mg	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	2345% 352mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	78% 780mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	140% 1.26mg	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	656% 52.5mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pretzels, soft, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Pretzels, soft, unsalted:

• 1 kilogram of Sunflower Seeds has 3.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 67.3 times more Vitamin B6, 9.5 times more Vitamin B9 and 65.1 times more Vitamin E than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin K
• 1 kilogram of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Dried Sunflower Seed Kernels as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Pretzels, soft, unsalted:

• 1 kilogram of Sunflower Seeds has 3.4 times more Calcium, 14.3 times more Copper, 1.3 times more Iron, 15.5 times more Magnesium, 8.4 times more Phosphorus, 7.3 times more Potassium, 3.1 times more Selenium and 5.3 times more Zinc than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains 28 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.7 times more Energy, 16.6 times more Fat, 6.4 times more Saturated Fat, 25.8 times more Omega 6, 10.5 times more Sugars, 5.1 times more Fiber and 2.5 times more Protein than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pretzels, soft, unsalted offer comparable quantities of Omega 3 per one kilogram.