Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	31% 30.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	47% 15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	16.4% 2.8g	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	274% 357g	130g per day for Men 19-50 years
Sugars	16.4% 12g	26.4% 19g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	168% 94g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	17.8% 0.23mg	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	2.27% 9.07μg	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	7.06% 6.35mg	1.5% 1.36mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	13% 0.29mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	474% 7108mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 118.3 times more Vitamin B2, 35.9 times more Vitamin B3, 36.5 times more Vitamin B5, 26.4 times more Vitamin B6, 113.5 times more Vitamin B9, 4.7 times more Vitamin C and 32.9 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Dried Sunflower Seed Kernels as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Dried Sunflower Seed Kernels have more Calcium, 34.6 times more Copper, 11.4 times more Iron, 46.4 times more Magnesium, 30 times more Manganese, 31.4 times more Phosphorus, 9.3 times more Potassium, 24.1 times more Selenium and 55.6 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 174.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 7.7 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 3, 37.5 times more Omega 6, 2.6 times more Fiber and 5.9 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 3.9 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.