Comparing Nutrients in 14 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	70% 91g	130g per day for Men 19-50 years
Sugars	137% 99g	17% 12.3g	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	8.6% 6.23g	0% 0g	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	% 27.2g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 9.4g	g per day for Men 19-50 years
Fiber	235% 89.3g	111% 42g	38g per day for Men 19-50 years
Protein	35.4% 20g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Oil 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	228% 2.73mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	242% 3.14mg	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	34.7% 139μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	4.85% 4.37mg	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	39% 5.83mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	99% 992mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44.7% 3.57mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	359% 8.26mg	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	238% 1663mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Oil Roasted Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 2.2 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.2 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B2, 3.9 times more Vitamin B5, 6.7 times more Vitamin B9 and 24.7 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C and Vitamin K per 14 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Oil Roasted Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 2.9 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 79 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Copper, 4.8 times more Iron, 2.7 times more Phosphorus, 8.8 times more Selenium and 2.7 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 3 times more Omega 3, 3.1 times more Carbohydrate, 8 times more Sugars, more Fructose and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 5.1 times more Fat, 2.1 times more Saturated Fat, 16.4 times more Omega 6 and 4 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.