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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	93% 2685kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	122% 39g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	244% 318g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	41.8% 16g	38g per day for Men 19-50 years
Protein	162% 91g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil 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	121% 1.45mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	39.5% 395mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snack, Pretzel, hard chocolate coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Vitamin B3, 19.1 times more Vitamin B5, 25.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 58.6 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While 1 lb of Snack, Pretzel, hard chocolate coated contains more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 6.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 8.9 times more Phosphorus, 2.4 times more Potassium, 5.4 times more Selenium and 3.9 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While 1 lb of Snack, Pretzel, hard chocolate coated contains 1.6 times more Calcium and 164.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.9 times more Fat, 13.6 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 1 lb of Snack, Pretzel, hard chocolate coated contains 3.7 times more Omega 3, 3.1 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Pretzel, hard chocolate coated offer comparable quantities of Saturated Fat per one pound.