Comparing Nutrients in 500 calories Snack, Pretzel, hard chocolate coatedVS Sunflower Seeds

Weight per 500 calories

Snack, Pretzel, hard chocolate coated

107g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

Snack, Pretzel, hard chocolate coatedvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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19.5%19g

Fat

45.4%44g

19 gvs44 g

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

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29%9.2g

Saturated Fat

12%3.8g

9.2 gvs3.8 g

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

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20%0.32g

Omega 3

3.2%0.051g

0.32 gvs0.051 g

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

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16%2.7g

Omega 6

116%19.7g

2.7 gvs19.7 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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57.7%75g

Carbohydrate

13%17g

75 gvs17 g

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

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57.3%41.5g

Sugars

3.1%2.24g

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

41.5 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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9.86%3.75g

Fiber

19.4%7.36g

3.75 gvs7.36 g

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

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13.5%7.55g

Protein

31.8%17.8g

7.55 gvs17.8 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

2.97%26.8μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

26.8 μgvs2.57 μg

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

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32%0.39mg

Vitamin B1

106%1.27mg

Thiamine

0.39 mgvs1.27 mg

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

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26%0.34mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.34 mgvs0.3 mg

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

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16%2.57mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.57 mgvs7.14 mg

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

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7.8%0.39mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.39 mgvs0.97 mg

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

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2.55%0.033mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.033 mgvs1.15 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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20%79.2μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

79.2 μgvs194 μg

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

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14.3%0.34μg

Vitamin B12

0%0μg

Cobalamin

0.34 μgvs0 μg

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

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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4.43%0.66mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.66 mgvs30 mg

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

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9.9%12μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12 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

15%151mg

Calcium

6.68%66.8mg

151 mgvs66.8 mg

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

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31%0.28mg

Copper

171%1.54mg

0.28 mgvs1.54 mg

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

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0.056%2.25μg

Fluoride

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

2.25 μgvsNA μg

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

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34%2.7mg

Iron

56%4.5mg

2.7 mgvs4.5 mg

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

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8.92%37.5mg

Magnesium

66.3%278mg

37.5 mgvs278 mg

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

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21%0.48mg

Manganese

72.6%1.67mg

0.48 mgvs1.67 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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19.6%137mg

Phosphorus

80.7%565mg

137 mgvs565 mg

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

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6.27%213mg

Potassium

16.2%552mg

213 mgvs552 mg

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

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28.2%15.5μg

Selenium

82.5%45.4μg

15.5 μgvs45.4 μg

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

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35.3%529mg

Sodium

0.51%7.7mg

529 mgvs7.7 mg

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

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13%1.42mg

Zinc

39%4.3mg

1.42 mgvs4.3 mg

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

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0.089%3.28g

Water

0.11%4.05g

3.28 gvs4.05 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Snack, Pretzel, hard chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Snack, Pretzel, hard chocolate coatedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snack, Pretzel, hard chocolate coated or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: