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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pretzels, soft	Recommended Dietary Allowance
Energy	93% 2685kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	242% 315g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	162% 91g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pretzels, soft	Recommended Dietary Allowance
Calcium	39.5% 395mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.84% 68g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 39.6 times more Vitamin B6, 9.8 times more Vitamin B9 and 67.3 times more Vitamin E than Pretzels, soft.
• While 1 lb of Pretzels, soft contains 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pretzels, soft provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per one pound.
• 1 pound of Pretzels, soft have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.8 times more Calcium, 14.3 times more Copper, 6 times more Magnesium, 14.4 times more Phosphorus, 5.5 times more Potassium, 4.5 times more Selenium and 5.5 times more Zinc than Pretzels, soft.
• While 1 lb of Pretzels, soft contains 67.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pretzels, soft contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 16.5 times more Fat, 10.2 times more Saturated Fat, 1.5 times more Omega 3, 38.3 times more Omega 6, 12.4 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Pretzels, soft.
• While 1 lb of Pretzels, soft contains 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.