Comparing Nutrients in 7 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	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	124% 161g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	45% 17g	38g per day for Men 19-50 years
Protein	39.3% 22g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	72.8% 0.87mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	26.8% 107μg	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	2.2% 2mg	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	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	66.7% 5.34mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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	35.4% 248mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.4 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Sunflower Seeds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Manganese and 22.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 6.4 times more Copper, 2 times more Iron, 10.8 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium and 8.1 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 19.8 times more Fat, 8 times more Saturated Fat, 1.5 times more Omega 3, 29.2 times more Omega 6 and 1.9 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.