Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, salted VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	26.3% 762kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	29% 21g	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	0.85% 0.62g	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	% 1.37g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	35.6% 20g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	84% 1.1mg	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	82.4% 329μg	118% 470μg	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	4.63% 4.17mg	5.95% 5.36mg	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	6.2% 0.93mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	352% 3.17mg	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	114% 9.1mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	179% 4.1mg	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	36.3% 254mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, salted vs Sunflower Seed Butter:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 8 times more Vitamin B1 and 2 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 7.4 times more Vitamin B6, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 48.7 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Sunflower Seed Butter:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 413.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.4 times more Calcium, 10.2 times more Copper, 10.7 times more Magnesium, 2 times more Manganese, 5.2 times more Phosphorus, 2.6 times more Potassium, 23.7 times more Selenium and 4.7 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Sunflower Seed Butter contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 1.3 times more Omega 3 and 3.4 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 18.8 times more Fat, 12 times more Saturated Fat, 7.9 times more Omega 6, 4.8 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Snacks, pretzels, hard, plain, salted.