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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	161% 4670kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	163% 52g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	539% 701g	185% 241g	130g per day for Men 19-50 years
Sugars	535% 388g	37.7% 27.3g	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	92% 35g	292% 111g	38g per day for Men 19-50 years
Protein	126% 70.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	618% 8.04mg	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	185% 740μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	133% 3.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	41.3% 6.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	141% 1410mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.53% 21μg	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	318% 25.4mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	197% 4.5mg	917% 21mg	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	183% 1280mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	329% 4940mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	0.32% 12g	3700g per day for Men 19-50 years

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

• Snack, Pretzel, hard chocolate coated has more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B3, 19.3 times more Vitamin B5, 25.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 42.1 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Snack, Pretzel, hard chocolate coated has 2 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Selenium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Pretzel, hard chocolate coated has 1.6 times more Saturated Fat, 4.3 times more Omega 3, 2.9 times more Carbohydrate and 14.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 13 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Snack, Pretzel, hard chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.