Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 25g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. It has very high energy density when compared to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	11% 8.05g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	4.16% 2.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.36% 66.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	11.7% 0.15mg	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	9.9% 39.5μg	7.88% 31.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	0.055% 0.05mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	6.15% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.001% 0.05μg	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	9.04% 0.72mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	15.5% 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	27.5% 192mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	2.4% 81.4mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Oil Roasted Sunflower Seed Kernels have 18.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 6.6 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B6 per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Copper, 2.7 times more Phosphorus and 4.7 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.9 times more Iron and 95.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium, Magnesium, Manganese, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Fat, 2.5 times more Saturated Fat, 9.2 times more Omega 6 and 1.5 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.3 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy and Fiber per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.