Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	40.5% 1175kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	123% 160g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.05% 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	0% 0g	0.85% 0.62g	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	% 1.47g	% 1.37g	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	71% 40g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	11.3% 0.15mg	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	116% 464μg	82.4% 329μg	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	2.43% 2.2mg	4.63% 4.17mg	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	481% 72mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	17.3% 173mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	34.4% 0.31mg	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	106% 8.5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	87.6% 2mg	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	323% 2260mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	164% 2461mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, pretzels, hard, plain, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Snacks, pretzels, hard, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• 7 ounces of Oil Roasted Sunflower Seeds have 21.6 times more Vitamin B5, 10.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 77.3 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• While 7 oz of Snacks, pretzels, hard, plain, salted contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, pretzels, hard, plain, salted provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 11.6 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 8.9 times more Phosphorus, 2.2 times more Potassium, 17.8 times more Selenium and 5 times more Zinc than Snacks, pretzels, hard, plain, salted.
• While 7 oz of Snacks, pretzels, hard, plain, salted contain 413.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, pretzels, hard, plain, salted contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 17.5 times more Fat, 18.1 times more Saturated Fat, 1.3 times more Omega 3, 27.9 times more Omega 6, 1.4 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Snacks, pretzels, hard, plain, salted.
• While 7 oz of Snacks, pretzels, hard, plain, salted contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.