Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3810kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	67.6% 11.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	154% 200g	130g per day for Men 19-50 years
Sugars	30.5% 22g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	73.7% 28g	226% 86g	38g per day for Men 19-50 years
Protein	163% 91g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	384% 4.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	1035% 13.5mg	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	428% 1710μg	568% 2270μg	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	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	23.3% 3.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	2000% 18mg	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	540% 43.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	778% 18mg	848% 19.5mg	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	161% 1130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Sunflower Seeds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.8 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 11.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 100.5 times more Vitamin E than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Sunflower Seeds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 27.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 6.8 times more Copper, 9.3 times more Magnesium, 5.8 times more Phosphorus, 4.4 times more Potassium, 9.1 times more Selenium and 5.9 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 14.7 times more Fat, 5.9 times more Saturated Fat, 20 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.