Comparing Nutrients in 300 calories Snack, Pretzel, hard chocolate coated VS Sunflower Seeds

Weight per 300 calories

• Snack, Pretzel, hard chocolate coated: 64.2g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Snack, Pretzel, hard chocolate coated, which is very high in comparison to other foods. Snack, Pretzel, hard chocolate coated having very high energy density.

Which food has more nutrients per 300 calories - Snack, Pretzel, hard chocolate coated or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	34.4% 25g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	5.9% 2.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.1% 4.53g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	53% 0.69mg	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	12% 47.5μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.57% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	2.66% 0.4mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.06% 91mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.034% 1.35μg	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	20.4% 1.63mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.35% 22.5mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	43.6% 1mg	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	11.7% 82.2mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	21% 317mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	7.77% 0.85mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snack, Pretzel, hard chocolate coated vs Sunflower Seeds:

• Snack, Pretzel, hard chocolate coated has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 34.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 45.4 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Snack, Pretzel, hard chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snack, Pretzel, hard chocolate coated vs Sunflower Seeds:

• Snack, Pretzel, hard chocolate coated has 2.3 times more Calcium and 68.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 1.7 times more Iron, 7.4 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Selenium and 3 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 300 calories:

• Snack, Pretzel, hard chocolate coated has 2.4 times more Saturated Fat, 6.2 times more Omega 3, 4.4 times more Carbohydrate and 18.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 7.3 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snack, Pretzel, hard chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.