Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	20% 582kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	62% 80.4g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	3.05% 2.2g	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	0.43% 0.31g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	5.7% 0.074mg	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	59.3% 237μg	41.5% 166μg	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	1.56% 1.4mg	2.33% 2.1mg	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	174% 26mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	7% 70mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	17.3% 0.16mg	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	47.5% 3.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	44% 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	165% 1155mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	82.7% 1240mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.085% 3.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 21.9 times more Vitamin B5, 10.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 55.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin K per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Snacks, pretzels, hard, plain, salted:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 11.7 times more Copper, 4.4 times more Magnesium, 2.1 times more Manganese, 9 times more Phosphorus, 3.8 times more Potassium, 18 times more Selenium and 5.1 times more Zinc than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 413.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, pretzels, hard, plain, salted have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 17 times more Fat, 13.3 times more Saturated Fat, 26.7 times more Omega 6, 1.2 times more Sugars, 3.3 times more Fiber and 1.9 times more Protein than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, pretzels, hard, plain, salted have similar amounts of Omega 3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.