Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Snacks, sesame sticks, wheat-based, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	213% 6190kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	378% 367g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	203% 64.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	967% 164g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	358% 465g	130g per day for Men 19-50 years
Sugars	NA	2.62% 1.9g	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	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	307% 172g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	66% 0.86mg	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	595% 2380μg	55% 220μg	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	NA	257% 38.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	57% 570mg	170% 1700mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	451% 4.06mg	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	851% 68mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	393% 9.04mg	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	1654% 11580mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	311% 171μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	992% 14880mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, sesame sticks, wheat-based, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Snacks, sesame sticks, wheat-based, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Snacks, sesame sticks, wheat-based, salted:

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B3, 30.2 times more Vitamin B5, 9.4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, salted.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Snacks, sesame sticks, wheat-based, salted:

• 1 kilogram of Toasted Sunflower Seeds has 4.5 times more Copper, 9.2 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 2.8 times more Potassium and 4.5 times more Zinc than Snacks, sesame sticks, wheat-based, salted.
• While 1 kg of Snacks, sesame sticks, wheat-based, salted contains 3 times more Calcium and 496 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Fat, 2.3 times more Omega 6, 4.1 times more Fiber and 1.6 times more Protein than Snacks, sesame sticks, wheat-based, salted.
• While 1 kg of Snacks, sesame sticks, wheat-based, salted contains 12.3 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy and Saturated Fat per one kilogram.