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

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, trail mix, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.3% 2096kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	256% 43.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	72% 93g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	112% 62.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	80.5% 322μg	270% 1080μg	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	7.06% 6.35mg	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	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

	Snacks, trail mix, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	496% 4.47mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	417% 9.6mg	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	224% 1565mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	91% 3107mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, trail mix, regular versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, trail mix, regular has 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B2, 7.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• Both Snacks, trail mix, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Snacks, trail mix, regular has 1.4 times more Calcium, 1.2 times more Magnesium, 1.4 times more Potassium and 76.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Copper, 2.2 times more Iron, 2 times more Manganese, 3.4 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, trail mix, regular has 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 1.9 times more Fat and 3.9 times more Omega 6 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat, Omega 3 and Protein per one pound.