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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73% 2118kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	84.5% 1.35g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	84% 109g	130g per day for Men 19-50 years
Sugars	243% 176g	17% 12.4g	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	41.8% 16g	132% 50.3g	38g per day for Men 19-50 years
Protein	57% 32g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	281% 3.65mg	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	84% 336μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60.5% 1.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	18.7% 2.8mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	64% 640mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.53μg	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	144% 11.5mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	416% 9.57mg	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	83% 581mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	120% 65.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	149% 2241mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Snack, Pretzel, hard chocolate coated has more Vitamin A, 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B3, 19.3 times more Vitamin B5, 25.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 42.1 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Snack, Pretzel, hard chocolate coated has 2 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Selenium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 1 pound:

• Snack, Pretzel, hard chocolate coated has 1.6 times more Saturated Fat, 4.3 times more Omega 3, 2.9 times more Carbohydrate and 14.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 13 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Snack, Pretzel, hard chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.