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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.3% 762kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	7.17% 5.2g	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	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	% 1.37g	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	45% 17g	38g per day for Men 19-50 years
Protein	35.6% 20g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	205% 2.67mg	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	113% 450μg	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	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	6.2% 0.93mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Snacks, pretzels, hard, plain, salted have 1.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 18.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 74.8 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, pretzels, hard, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, pretzels, hard, plain, salted have 137.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 11.5 times more Copper, 11.2 times more Magnesium, 1.9 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 12 times more Selenium and 4.8 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, salted have 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.6 times more Fat, 11.4 times more Saturated Fat, 18.8 times more Omega 6, 2.5 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Snacks, pretzels, hard, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.