Comparing Nutrients in 100 calories Snacks, pretzels, hard, plain, saltedVS Roasted Sunflower Seeds

Weight per 100 calories

Snacks, pretzels, hard, plain, salted

26g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Snacks, pretzels, hard, plain, salted, which is very high in comparison to other foods. Snacks, pretzels, hard, plain, salted having high energy density.

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, plain, salted

10%

83%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, plain, saltedvs Roasted 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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0.79%0.76g

Fat

8.82%8.56g

0.76 gvs8.56 g

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

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0.32%0.1g

Saturated Fat

2.8%0.9g

0.1 gvs0.9 g

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

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1.04%0.017g

Omega 3

0.74%0.012g

0.017 gvs0.012 g

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

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1.88%0.32g

Omega 6

33%5.63g

0.32 gvs5.63 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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16%21g

Carbohydrate

3.2%4.14g

21 gvs4.14 g

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

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0.79%0.58g

Sugars

0.65%0.47g

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

0.58 gvs0.47 g

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

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0.11%0.081g

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]

0.081 gvsNA g

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

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%0.18g

Glucose

0.18 gvsNA g

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

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Sucrose

NA gvsNA g

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

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2.33%0.89g

Fiber

5%1.9g

0.89 gvs1.9 g

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

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4.67%2.6g

Protein

5.93%3.32g

2.6 gvs3.32 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, pretzels, hard, plain, saltedvs Roasted Sunflower Seeds

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 Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

9.2%0.11mg

Vitamin B1

1.5%0.018mg

Thiamine

0.11 mgvs0.018 mg

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

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6.65%0.086mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.086 mgvs0.042 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

8.58%1.37mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.2 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.68%0.084mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.084 mgvs1.2 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.5%0.019mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.019 mgvs0.14 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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11%43.2μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

43.2 μgvs40.7 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.61%0.55mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.55 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

0.82%0.12mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.12 mgvs4.5 mg

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

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0.61%0.73μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.73 μgvs0.46 μg

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

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Minerals

Snacks, pretzels, hard, plain, saltedvs Roasted Sunflower Seeds

0.7%7.03mg

Calcium

1.2%12mg

7.03 mgvs12 mg

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

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4.5%0.041mg

Copper

35%0.31mg

0.041 mgvs0.31 mg

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

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Fluoride

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 .

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15%1.2mg

Iron

8.16%0.65mg

1.2 mgvs0.65 mg

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

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1.8%7.55mg

Magnesium

5.28%22mg

7.55 mgvs22 mg

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

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11.5%0.26mg

Manganese

15.8%0.36mg

0.26 mgvs0.36 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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4.76%33.3mg

Phosphorus

28.4%198mg

33.3 mgvs198 mg

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

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1.7%58mg

Potassium

4.3%146mg

58 mgvs146 mg

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

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2.1%1.15μg

Selenium

24.8%13.6μg

1.15 μgvs13.6 μg

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

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21.5%323mg

Sodium

0.034%0.52mg

323 mgvs0.52 mg

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

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2.46%0.27mg

Zinc

8.26%0.91mg

0.27 mgvs0.91 mg

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

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0.022%0.82g

Water

0.006%0.21g

0.82 gvs0.21 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 Snacks, pretzels, hard, plain, salted vs Roasted Sunflower Seeds:

Snacks, pretzels, hard, plain, salted have 6.1 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.4 times more Vitamin B5, 7.2 times more Vitamin B6 and 36.6 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Snacks, pretzels, hard, plain, salted have 1.8 times more Iron and 626.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 7.7 times more Copper, 2.9 times more Magnesium, 1.4 times more Manganese, 6 times more Phosphorus, 2.5 times more Potassium, 11.9 times more Selenium and 3.4 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 100 calories:

Snacks, pretzels, hard, plain, salted have 1.4 times more Omega 3 and 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Fat, 8.8 times more Saturated Fat, 17.6 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, pretzels, hard, plain, saltedVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorRoasted Sunflower SeedsVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorSnacks, pretzels, hard, plain, saltedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Snacks, pretzels, hard, plain, saltedVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: