Comparing Nutrients in 5 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 513kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	28.7% 11g	32% 12g	38g per day for Men 19-50 years
Protein	28% 15.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.27mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	147% 1.9mg	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	19% 76.5μg	80.4% 322μg	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	1.57% 1.4mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	283% 2.55mg	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	47.7% 3.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	120% 2.76mg	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	25.3% 177mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.4 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Sunflower Seeds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Manganese and 22.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 6.4 times more Copper, 2 times more Iron, 10.8 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium and 8.1 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 19.8 times more Fat, 8 times more Saturated Fat, 1.5 times more Omega 3, 29.2 times more Omega 6 and 1.9 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.