Comparing Nutrients in 1 kilogram Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	167% 4840kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	329% 319g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	191% 61g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	659% 112g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 449g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	NA	226% 86g	38g per day for Men 19-50 years
Protein	254% 142g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	193% 9.64mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	163% 650μg	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	14.4% 13mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1090mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	938% 8.44mg	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	424% 34mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	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	553% 3870mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 4.3 times more Vitamin A than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.4 times more Calcium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.4 times more Saturated Fat, 1.3 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 2.1 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.