Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	201% 5840kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	182% 176g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	269% 86g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	186% 2.98g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	539% 701g	130g per day for Men 19-50 years
Sugars	36% 26g	535% 388g	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	92% 35g	38g per day for Men 19-50 years
Protein	371% 208g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	24% 0.31mg	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	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	133% 3.2μg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	78% 780mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.53% 21μg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	197% 4.5mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	329% 4940mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 43.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 56.7 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 8.3 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 2.1 times more Iron, 9.3 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 3.2 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.8 times more Calcium and 54.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 9.1 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.9 times more Saturated Fat, 5 times more Omega 3, 3.5 times more Carbohydrate and 14.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.