Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	132% 3840kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	276% 358g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	137% 52g	38g per day for Men 19-50 years
Protein	179% 100g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	579% 7.53mg	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	415% 1660μg	555% 2220μg	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	23.3% 21mg	14.4% 13mg	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	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	27% 270mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	1903% 17mg	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	573% 45.8mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, salted vs Sunflower Seed Flour:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.2 times more Vitamin B2 and 1.6 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 7.5 times more Vitamin B1, 1.4 times more Vitamin B3, 20.5 times more Vitamin B5, 10.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, plain, salted as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Sunflower Seed Flour:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 3.3 times more Potassium and 413.3 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 4.2 times more Calcium, 11 times more Copper, 1.4 times more Iron, 11.9 times more Magnesium, 1.9 times more Manganese, 5.4 times more Phosphorus, 13.2 times more Selenium and 4.8 times more Zinc than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.8 times more Fat, 32 times more Omega 3, 1.4 times more Omega 6 and 2.2 times more Carbohydrate than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.5 times more Fiber and 4.8 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Sunflower Seed Flour offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3