Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	97% 2808kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	284% 369g	130g per day for Men 19-50 years
Sugars	NA	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	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	92% 35g	38g per day for Men 19-50 years
Protein	139% 78g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	96% 1.24mg	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	61.2% 245μg	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	5.04% 4.54mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	26% 259mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	141% 1.27mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	525% 12mg	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	81% 567mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted:

• 1 pound of Toasted Sunflower Seeds has 8.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 1.4 times more Vitamin B1 and 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B2 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 pound of Toasted Sunflower Seeds has 2 times more Calcium, 6.6 times more Copper, 2.5 times more Iron, 4.3 times more Magnesium, 9.3 times more Phosphorus and 8.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 1.3 times more Manganese and 67.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Energy, 21.8 times more Fat, 10.6 times more Saturated Fat, 2 times more Omega 3, 47.3 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.