Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	97% 2808kcal	71.5% 2073kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	78% 75.7g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	109% 35g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	247% 322g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	28.6% 11g	38g per day for Men 19-50 years
Protein	139% 78g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	69% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	60% 0.78mg	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	270% 1080μg	10.2% 41μg	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	2.5% 2.27mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	26% 259mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	152% 1.37mg	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	386% 31mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	111% 2.55mg	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	750% 5253mg	94% 658mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	30% 1021mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 65.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	172% 2581mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 1 pound of Toasted Sunflower Seeds has 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B3, 9.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 26.4 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 1 pound of Toasted Sunflower Seeds has 6.1 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 3.8 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium and 5.8 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 1 lb of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contains 1.3 times more Calcium and 189.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Energy, 3.4 times more Fat, 18.8 times more Omega 6, 4.8 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 1 lb of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contains 1.3 times more Saturated Fat, 2 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.