Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	97% 2808kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	32.7% 5.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	280% 365g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	1.94% 1.4g	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	% 3.13g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	139% 78g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	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	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	26% 0.34mg	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	188% 753μg	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	10.6% 9.53mg	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	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	26% 259mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	78.6% 0.71mg	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	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	200% 4.6mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	375% 5625mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, pretzels, hard, plain, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Snacks, pretzels, hard, plain, salted 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, plain, salted:

• 1 pound of Toasted Sunflower Seeds has 21.9 times more Vitamin B5, 10.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Snacks, pretzels, hard, plain, salted.
• While 1 lb of Snacks, pretzels, hard, plain, salted contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, pretzels, hard, plain, salted provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• 1 pound of Toasted Sunflower Seeds has 2.1 times more Calcium, 11.8 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium and 5.1 times more Zinc than Snacks, pretzels, hard, plain, salted.
• While 1 lb of Snacks, pretzels, hard, plain, salted contains 413.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 19.4 times more Fat, 15.2 times more Saturated Fat, 1.2 times more Omega 3, 30.5 times more Omega 6, 3.4 times more Fiber and 1.7 times more Protein than Snacks, pretzels, hard, plain, salted.
• While 1 lb of Snacks, pretzels, hard, plain, salted contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.