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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	91% 2649kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	122% 39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	244% 318g	130g per day for Men 19-50 years
Sugars	16.4% 12g	243% 176g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	41.8% 16g	38g per day for Men 19-50 years
Protein	168% 94g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	11% 0.14mg	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	257% 1030μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60.5% 1.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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	1064% 160mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	35.4% 354mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.53μg	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	298% 24mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	89% 2.05mg	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	428% 2994mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	120% 65.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.38% 14g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 43.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 56.7 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 8.3 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 2.1 times more Iron, 9.3 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 3.2 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.8 times more Calcium and 54.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 9.1 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.9 times more Saturated Fat, 5 times more Omega 3, 3.5 times more Carbohydrate and 14.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.