Comparing Nutrients in 100 calories Snack, Pretzel, hard chocolate coatedVS Sunflower Seeds

Weight per 100 calories

Snack, Pretzel, hard chocolate coated

21.4g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Snack, Pretzel, hard chocolate coated, which is very high in comparison to other foods. Snack, Pretzel, hard chocolate coated having very high energy density.

Which food has more nutrients per 100 calories - Snack, Pretzel, hard chocolate coated or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snack, Pretzel, hard chocolate coated

34%

60%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Snack, Pretzel, hard chocolate coatedvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.9%3.78g

Fat

9.1%8.8g

3.78 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.76%1.84g

Saturated Fat

2.4%0.76g

1.84 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4%0.064g

Omega 3

0.64%0.01g

0.064 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.18%0.54g

Omega 6

23.2%3.95g

0.54 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.5%15g

Carbohydrate

2.63%3.42g

15 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.5%8.3g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.3 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.97%0.75g

Fiber

3.88%1.47g

0.75 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.7%1.5g

Protein

6.35%3.56g

1.5 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snack, Pretzel, hard chocolate coatedvs Sunflower Seeds

0.59%5.35μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

5.35 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.42%0.077mg

Vitamin B1

21%0.25mg

Thiamine

0.077 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.22%0.068mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.068 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.2%0.51mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.56%0.078mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.078 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.51%0.007mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.007 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.96%16μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

16 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.86%0.069μg

Vitamin B12

0%0μg

Cobalamin

0.069 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.89%0.13mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.13 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.38 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snack, Pretzel, hard chocolate coatedvs Sunflower Seeds

3%30mg

Calcium

1.34%13.4mg

30 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.23%0.056mg

Copper

34.2%0.31mg

0.056 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.011%0.45μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0.45 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.8%0.54mg

Iron

11.2%0.9mg

0.54 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.8%7.5mg

Magnesium

13.3%55.7mg

7.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.2%0.097mg

Manganese

14.5%0.33mg

0.097 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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3.9%27.4mg

Phosphorus

16%113mg

27.4 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.25%42.6mg

Potassium

3.25%110mg

42.6 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.65%3.1μg

Selenium

16.5%9.08μg

3.1 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.05%106mg

Sodium

0.1%1.54mg

106 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.6%0.28mg

Zinc

7.8%0.86mg

0.28 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.018%0.66g

Water

0.022%0.81g

0.66 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Snack, Pretzel, hard chocolate coated has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 34.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 45.4 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
Both Snack, Pretzel, hard chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snack, Pretzel, hard chocolate coated vs Sunflower Seeds:

Snack, Pretzel, hard chocolate coated has 2.3 times more Calcium and 68.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 1.7 times more Iron, 7.4 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Selenium and 3 times more Zinc than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 100 calories:

Snack, Pretzel, hard chocolate coated has 2.4 times more Saturated Fat, 6.2 times more Omega 3, 4.4 times more Carbohydrate and 18.5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 7.3 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Snack, Pretzel, hard chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snack, Pretzel, hard chocolate coatedVS Snack, Mixed Berry BarSunflower SeedsVS Snack, Mixed Berry BarSnack, Pretzel, hard chocolate coatedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Snack, Pretzel, hard chocolate coatedVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snack, Pretzel, hard chocolate coated or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: