Comparing Nutrients in 1 pound Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.6% 1728kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	276% 3.6mg	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	94% 376μg	265% 1061μg	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	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	909% 8.2mg	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	95% 7.57mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	410% 9.43mg	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	73.2% 513mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	519% 7779mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 24.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Oil Roasted Sunflower Seeds:

• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, salted has 571.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Calcium, 6.8 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 10.1 times more Phosphorus, 3.3 times more Potassium, 13.5 times more Selenium and 6.1 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, salted has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 14.7 times more Fat, 9.4 times more Saturated Fat, 1.4 times more Omega 3, 29.7 times more Omega 6, 3.8 times more Fiber and 2.2 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.