Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	91% 2640kcal	54% 1565kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	248% 322g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.56% 1.13g	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	6.98% 0.091mg	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	269% 1075μg	27.2% 109μg	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	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	789% 118mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	63.5% 0.57mg	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	215% 17.2mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	NA	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	748% 5239mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pretzels, soft, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Pretzels, soft, unsalted:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Vitamin B3, 40.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 48.3 times more Vitamin E than Pretzels, soft, unsalted.
• While 1 lb of Pretzels, soft, unsalted contains 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pretzels, soft, unsalted provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• 1 pound of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Pretzels, soft, unsalted:

• 1 pound of Roasted Sunflower Seeds has 3 times more Calcium, 14.5 times more Copper, 6.1 times more Magnesium, 14.6 times more Phosphorus, 9.7 times more Potassium, 4.6 times more Selenium and 5.6 times more Zinc than Pretzels, soft, unsalted.
• While 1 lb of Pretzels, soft, unsalted contains 84 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pretzels, soft, unsalted contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Energy, 16.1 times more Fat, 7.5 times more Saturated Fat, 1.3 times more Omega 3, 36.8 times more Omega 6, 10.9 times more Sugars, 6.5 times more Fiber and 2.4 times more Protein than Pretzels, soft, unsalted.
• While 1 lb of Pretzels, soft, unsalted contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.