Comparing Nutrients in 5 ounces Snack, Pretzel, hard chocolate coated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 662kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	25% 32.4g	130g per day for Men 19-50 years
Sugars	76% 55g	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	39.5% 15g	38g per day for Men 19-50 years
Protein	18% 10g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	86.4% 1.12mg	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	26.2% 105μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.73% 1.56mg	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	5.86% 0.88mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	45% 3.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	128% 2.95mg	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	26% 181mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, Pretzel, hard chocolate coated vs Oil Roasted Sunflower Seeds:

• Snack, Pretzel, hard chocolate coated has more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B3, 19.1 times more Vitamin B5, 25.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 58.6 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Snack, Pretzel, hard chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snack, Pretzel, hard chocolate coated vs Oil Roasted Sunflower Seeds:

• Snack, Pretzel, hard chocolate coated has 1.6 times more Calcium and 164.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 8.9 times more Phosphorus, 2.4 times more Potassium, 5.4 times more Selenium and 3.9 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 5 ounces:

• Snack, Pretzel, hard chocolate coated has 1.2 times more Saturated Fat, 3.7 times more Omega 3, 3.1 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 13.6 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.