Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	93% 2685kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	256% 43.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	157% 204g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	NA	38g per day for Men 19-50 years
Protein	162% 91g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	39.5% 395mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	496% 4.47mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	204% 4.7mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	91% 3107mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	69.2% 1039mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, trail mix, regular per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, trail mix, regular:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Vitamin B2, 7.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, trail mix, regular provide similar amounts of Vitamin B3 per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, trail mix, regular:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Copper, 1.4 times more Iron, 2 times more Manganese, 3.3 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 1.4 times more Potassium and 76.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, trail mix, regular contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 3.6 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, trail mix, regular offer comparable quantities of Omega 3 per one pound.