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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	91% 2640kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	122% 39g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	244% 318g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	157% 87.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	31.8% 318mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	120% 65.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.38% 14g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B3, 19.3 times more Vitamin B5, 25.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 42.1 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Selenium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.8 times more Fat, 13 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.6 times more Saturated Fat, 4.3 times more Omega 3, 2.9 times more Carbohydrate and 14.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.