Comparing Nutrients in 100 calories Formulated bar, POWER BAR, chocolate VS Roasted Sunflower Seeds

Weight per 100 calories

• Formulated bar, POWER BAR, chocolate: 27.5g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Formulated bar, POWER BAR, chocolate, which is very high in comparison to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

Which food has more nutrients per 100 calories - Formulated bar, POWER BAR, chocolate or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	0.65% 0.47g	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	6.08% 4.4g	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	% 3.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	4.13% 1.57g	5% 1.9g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	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	185% 2.22mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.4mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	10.6% 0.14mg	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	42.4% 169μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	64.3% 1.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.3% 25.4mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	35% 0.31mg	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	40.3% 3.22mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	15.8% 0.36mg	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	24% 169mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	2.93% 100mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.15μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	5.66% 85mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Formulated bar, POWER BAR, chocolate vs Roasted Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 121.9 times more Vitamin B1, 12.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12 and 105.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Formulated bar, POWER BAR, chocolate vs Roasted Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 11.5 times more Calcium, 1.3 times more Copper, 4.9 times more Iron, 3.1 times more Magnesium, 1.2 times more Manganese, 164.6 times more Sodium and 3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Potassium and 6.3 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Formulated bar, POWER BAR, chocolate has 4.6 times more Carbohydrate and 17.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Fat, 2.5 times more Saturated Fat and 36.2 times more Omega 6 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.