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Comparing Nutrients in 100 calories Oil Roasted Sunflower SeedsVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 100 calories

Oil Roasted Sunflower Seeds
17g
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor
22g

Oil Roasted Sunflower Seeds have 1.3 times more energy per 100g than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor. It has very high energy density when compared to other foods. Snacks, pretzels, hard, confectioner's coating, chocolate-flavor having very high energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor
6%
32%
62%
100 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.93%8.67g
Fat
3.77%3.65g
8.67 gvs3.65 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
3.73%1.2g
Saturated Fat
5.25%1.7g
1.2 gvs1.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.86%0.014g
Omega 3
2.2%0.035g
0.014 gvs0.035 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
34%5.78g
Omega 6
2.56%0.44g
5.78 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
2.97%3.87g
Carbohydrate
12%15.5g
3.87 gvs15.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.72%0.53g
Sugars
11.7%8.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs8.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.13g
Glucose
NA
0.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
4.7%1.8g
Fiber
1.4%0.53g
1.8 gvs0.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.05%3.4g
Protein
2.93%1.64g
3.4 gvs1.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.5%0.054mg
Vitamin B1
1.8%0.022mg
Thiamine
0.054 mgvs0.022 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
3.64%0.047mg
Vitamin B2
3.37%0.044mg
Riboflavin
0.047 mgvs0.044 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
4.36%0.7mg
Vitamin B3
1.1%0.18mg
Niacin, nicotinic acid, niacinamide
0.7 mgvs0.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23.4%1.17mg
Vitamin B5
3.32%0.17mg
Pantothenic acid
1.17 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.3%0.13mg
Vitamin B6
2.9%0.038mg
Pyridoxine
0.13 mgvs0.038 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
9.9%39.5μg
Vitamin B9
0.49%1.97μg
Folates and Folic Acid
39.5 μgvs1.97 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.21%0.19mg
Vitamin C
0.12%0.11mg
Ascorbic acid
0.19 mgvs0.11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
41%6.14mg
Vitamin E
0.9%0.14mg
Tocopherols and Tocotrienols
6.14 mgvs0.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0.44%0.52μg
Vitamin K
2.02%2.43μg
Phytomenadione or phylloquinone
0.52 μgvs2.43 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Sunflower Seedsvs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor
1.47%14.7mg
Calcium
1.6%16mg
14.7 mgvs16 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
34%0.3mg
Copper
7.34%0.066mg
0.3 mgvs0.066 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
9.04%0.72mg
Iron
5.47%0.44mg
0.72 mgvs0.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
5.1%21.5mg
Magnesium
2.14%8.97mg
21.5 mgvs8.97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
15.3%0.35mg
Manganese
5.35%0.12mg
0.35 mgvs0.12 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
27.5%192mg
Phosphorus
4.53%31.7mg
192 mgvs31.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
2.4%81.6mg
Potassium
1.45%49.2mg
81.6 mgvs49.2 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
24%13.2μg
Selenium
5.77%3.17μg
13.2 μgvs3.17 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.034%0.51mg
Sodium
8.3%125mg
0.51 mgvs125 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
8%0.88mg
Zinc
1.83%0.2mg
0.88 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.007%0.26g
Water
0.015%0.55g
0.26 gvs0.55 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:
Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsSnacks, pretzels, hard, confectioner's coating, chocolate-flavorVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks, pretzels, hard, confectioner's coating, chocolate-flavorVS Snacks, pretzels, hard, whole-wheat including both salted and unsalted
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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