Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	28.5% 828kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	87.7% 114g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.32% 3.13g	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	0.61% 0.44g	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	% 0.98g	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	8.07% 0.1mg	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	80.4% 322μg	59% 235μg	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	2.2% 2mg	3.3% 2.98mg	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	332% 50mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	11% 111mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	24.6% 0.22mg	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	93% 7.44mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	62.6% 1.44mg	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	134% 936mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	117% 1758mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.12% 4.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 18.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 74.8 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 1.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 11.5 times more Copper, 11.2 times more Magnesium, 1.9 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 12 times more Selenium and 4.8 times more Zinc than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 137.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, pretzels, hard, plain, salted have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 17.6 times more Fat, 11.4 times more Saturated Fat, 18.8 times more Omega 6, 2.5 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, pretzels, hard, plain, salted have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.