Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Sunflower Seed Flour	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	16% 462kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	76.4% 99g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	19.4% 7.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	122% 68g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	3.4% 0.044mg	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	78.7% 315μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0% 0mg	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	NA	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	16% 162mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	117% 9.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	28% 0.64mg	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	140% 977mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Snack, Pretzel, hard chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Sunflower Seed Flour have 8.9 times more Vitamin B1, 3 times more Vitamin B3, 18.1 times more Vitamin B5, 24.3 times more Vitamin B6 and 3 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 12.5 times more Vitamin A and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Sunflower Seed Flour have 6.5 times more Copper, 2.6 times more Iron, 9.9 times more Magnesium, 4.4 times more Manganese, 5.4 times more Phosphorus, 4 times more Selenium and 3.7 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 3 times more Potassium and 164.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snack, Pretzel, hard chocolate coated contain similar levels of Calcium per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Fiber and 6.8 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 1.4 times more Energy, 11 times more Fat, 62.4 times more Saturated Fat, 149 times more Omega 3, 2.9 times more Omega 6 and 2 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3