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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 662kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	13% 4.96g	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 10g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A and more Vitamin B12 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 19.4 times more Vitamin B5, 26 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 2.5 times more Calcium and 164.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, Pretzel, hard chocolate coated have 1.4 times more Saturated Fat, 3.8 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 14.8 times more Omega 6, 3.3 times more Fiber and 2.4 times more Protein than Snack, Pretzel, hard chocolate coated.