Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 129g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, Pretzels, gluten- free made with cornstarch and potato flour. It has very high energy density when compared to other foods. Snacks, Pretzels, gluten- free made with cornstarch and potato flour having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8.84% 8.57g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	77.7% 101g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	7.5% 5.42g	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	25% 9.54g	11% 4.24g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0.3% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	0.8% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.04% 0.066mg	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	51% 204μg	0.64% 2.57μg	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	1.34% 1.2mg	0.43% 0.39mg	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	149% 22.4mg	9.17% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.54% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	6% 60mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	7.43% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.13μg	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	41% 3.26mg	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	3.63% 0.084mg	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	142% 992mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	5.14% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	134% 2014mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Vitamin B1, 54.8 times more Vitamin B2, 20.3 times more Vitamin B3, 151.8 times more Vitamin B5, 10.5 times more Vitamin B6, 79.2 times more Vitamin B9 and 16.3 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 23.5 times more Copper, 5.5 times more Iron, 12.3 times more Magnesium, 21.7 times more Manganese, 36.8 times more Phosphorus, 8.2 times more Potassium, 24.1 times more Selenium and 39.3 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 781.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Fat, 35.6 times more Omega 6, 2.2 times more Fiber and 3.7 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.9 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.