Comparing Nutrients in 5 ounces Snacks, trail mix, regular VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, trail mix, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.6% 655kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	35% 19.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	25% 101μg	84.3% 337μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	289% 2.6mg	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	54% 4.32mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	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	70% 489mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	28.6% 971mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	21.6% 325mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular vs Toasted Sunflower Seeds:

• Snacks, trail mix, regular have 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 7.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Snacks, trail mix, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, trail mix, regular vs Toasted Sunflower Seeds:

• Snacks, trail mix, regular have 1.4 times more Calcium, 1.2 times more Magnesium, 1.4 times more Potassium and 76.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2.2 times more Iron, 2 times more Manganese, 3.4 times more Phosphorus and 1.6 times more Zinc than Snacks, trail mix, regular.

Comparison of macro-nutrients per 5 ounces:

• Snacks, trail mix, regular have 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.9 times more Fat and 3.9 times more Omega 6 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat, Omega 3 and Protein per 5 oz.
• Both Snacks, trail mix, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.