Comparing Nutrients in 5 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 686kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45.2g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	49% 63.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	36% 20g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	23% 92μg	83% 332μg	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	2.05% 1.84mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	284% 2.56mg	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	60% 4.8mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	78.4% 549mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Oil Roasted Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A and 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 5 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Oil Roasted Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.3 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium and 9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 1.3 times more Iron, 2 times more Manganese, 2.9 times more Phosphorus and 1.7 times more Zinc than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 5 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 3.1 times more Omega 6 and 1.4 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Omega 3 per 5 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.