Comparing Nutrients in 7 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 960kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	65.3% 63.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	131% 22.2g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	50.3% 28g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	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	32.2% 129μg	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	2.87% 2.58mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.6% 216mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	404% 3.63mg	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	84% 6.73mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	110% 768mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Roasted Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A and 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Roasted Sunflower Seeds:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.6 times more Calcium, 1.2 times more Magnesium and 9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 2 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 2.9 times more Omega 6 and 1.4 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 3 per 7 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.