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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	161% 4670kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	539% 701g	176% 229g	130g per day for Men 19-50 years
Sugars	535% 388g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	92% 35g	279% 106g	38g per day for Men 19-50 years
Protein	126% 70.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	141% 1410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	197% 4.5mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Snack, Pretzel, hard chocolate coated has more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B3, 19.1 times more Vitamin B5, 25.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 58.6 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Snack, Pretzel, hard chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

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

• Snack, Pretzel, hard chocolate coated has 1.6 times more Calcium and 164.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 8.9 times more Phosphorus, 2.4 times more Potassium, 5.4 times more Selenium and 3.9 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Pretzel, hard chocolate coated has 1.2 times more Saturated Fat, 3.7 times more Omega 3, 3.1 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 13.6 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.