Comparing Nutrients in 100 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Sunflower Seeds

Weight per 100 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 27.6g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.48% 3.07g	6.35% 3.56g	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	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.82% 0.076mg	17.7% 0.23mg	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	3.73% 15μg	9.7% 39μg	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	0.31% 0.28mg	0.27% 0.24mg	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	40% 6.02mg	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	0.77% 7.73mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	34.2% 0.31mg	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	9.3% 0.74mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.97% 8.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	14.5% 0.33mg	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	4.93% 34.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	3.74% 56mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.56% 0.17mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.029% 1.08g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Sunflower Seeds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3 times more Vitamin B6 and 2.6 times more Vitamin B9 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 B5 per 100 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories 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 2.2 times more Manganese and 36.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 4 times more Copper, 6.7 times more Magnesium, 3.3 times more Phosphorus and 5 times more Zinc 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 Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 6.6 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.3 times more Fat, 4.9 times more Saturated Fat and 18.1 times more Omega 6 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 Energy and Protein per 100 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.