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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 362kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	20.3% 7.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	20% 11g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	62% 0.8mg	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	13.5% 54μg	59.3% 237μg	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	1.1% 1mg	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	203% 1.83mg	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	33.6% 2.7mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	92% 2.1mg	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	18% 125mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Vitamin B5, 2.9 times more Vitamin B6, 4.4 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Roasted Sunflower Seeds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3 times more Manganese and 67.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 6.5 times more Copper, 1.4 times more Iron, 4.3 times more Magnesium, 9.2 times more Phosphorus, 2 times more Potassium and 8.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 100 grams:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 19.2 times more Fat, 9.3 times more Saturated Fat, 1.7 times more Omega 3, 41.5 times more Omega 6, 1.4 times more Fiber and 1.7 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 as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.