Comparing Nutrients in 1 pound Snacks, trail mix, regular VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, trail mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.3% 2096kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	100% 32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	256% 43.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	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	NA	127% 48g	38g per day for Men 19-50 years
Protein	112% 62.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	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, trail mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	496% 4.47mg	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	173% 14mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	224% 1565mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	91% 3107mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	69.2% 1039mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, trail mix, regular vs Oil Roasted Sunflower Seeds:

• Snacks, trail mix, regular have 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 7.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Snacks, trail mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, trail mix, regular vs Oil Roasted Sunflower Seeds:

• Snacks, trail mix, regular have 1.2 times more Magnesium, 1.4 times more Potassium and 76.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 1.4 times more Iron, 2 times more Manganese, 3.3 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, trail mix, regular have 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 3.6 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Snacks, trail mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.