Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	20.4% 592kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	54% 70g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	53.5% 38.8g	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% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	36% 20g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2.4% 0.031mg	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	58.5% 234μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.3% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	0% 0mg	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	242% 36.3mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	8.7% 87mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.1μg	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	53.5% 4.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	19.7% 0.45mg	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	163% 1139mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Vitamin B3, 19.1 times more Vitamin B5, 25.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 58.6 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Snack, Pretzel, hard chocolate coated:

• Oil Roasted Sunflower Seed Kernels have 6.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 8.9 times more Phosphorus, 2.4 times more Potassium, 5.4 times more Selenium and 3.9 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.6 times more Calcium and 164.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 13.6 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.7 times more Omega 3, 3.1 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snack, Pretzel, hard chocolate coated have similar amounts of Saturated Fat per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.