Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Sunflower Seeds

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, pretzels, hard, plain, salted, which is very high in comparison to other foods. Snacks, pretzels, hard, plain, salted having high energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	3.1% 2.24g	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	0.56% 0.4g	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	% 0.9g	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	23.3% 13g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	88.6% 1.15mg	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	54% 216μg	48.6% 194μg	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	3.04% 2.73mg	1.33% 1.2mg	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	4.08% 0.61mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	171% 1.54mg	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	74.5% 5.96mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	72.6% 1.67mg	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	24% 167mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Sunflower Seeds:

• Snacks, pretzels, hard, plain, salted have 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 12 times more Vitamin B6 and 49.2 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Sunflower Seeds:

• Snacks, pretzels, hard, plain, salted have 1.3 times more Iron and 209.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 7.6 times more Copper, 7.4 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium, 7.9 times more Selenium and 3.2 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 1.6 times more Omega 3 and 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.5 times more Fat, 7.5 times more Saturated Fat, 12.4 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.