Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	213% 6190kcal	159% 4620kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	303% 294g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	173% 55.5g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	564% 96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	345% 449g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	307% 172g	246% 138g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	179% 8.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	229% 2.98mg	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	178% 710μg	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	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	57% 570mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1094% 9.85mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	450% 10.3mg	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	493% 3450mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	201% 6850mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, trail mix, regular, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Snacks, trail mix, regular, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Snacks, trail mix, regular, unsalted:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B2, 7.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, trail mix, regular, unsalted.
• While 1 kg of Snacks, trail mix, regular, unsalted contains 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B3 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Snacks, trail mix, regular, unsalted:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Copper, 2.2 times more Iron, 2 times more Manganese, 3.4 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular, unsalted.
• While 1 kg of Snacks, trail mix, regular, unsalted contains 1.4 times more Calcium and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, trail mix, regular, unsalted contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Energy, 1.9 times more Fat, 3.9 times more Omega 6 and 1.2 times more Protein than Snacks, trail mix, regular, unsalted.
• While 1 kg of Snacks, trail mix, regular, unsalted contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, trail mix, regular, unsalted offer comparable quantities of Saturated Fat and Omega 3 per one kilogram.