Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 756kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	31.4% 41g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	14.6% 5.56g	60% 23g	38g per day for Men 19-50 years
Protein	32.2% 18g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	123% 1.6mg	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	85% 339μg	118% 472μg	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	0% 0mg	3.1% 2.78mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	404% 3.64mg	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	107% 8.57mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	182% 4.2mg	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	32% 224mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Toasted Sunflower Seeds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 24.5 times more Vitamin B5, 6.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Toasted Sunflower Seeds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 83.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 6.9 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 10.2 times more Phosphorus, 3.4 times more Potassium and 6.2 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 16.2 times more Fat, 7.9 times more Saturated Fat, 1.3 times more Omega 3, 32.5 times more Omega 6, 4.1 times more Fiber and 1.9 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.