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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	63% 81.7g	130g per day for Men 19-50 years
Sugars	137% 99g	NA	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	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	% 27.2g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	235% 89.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	35.4% 20g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	99% 992mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Formulated bar, high fiber, chewy, oats and chocolate VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Formulated bar, high fiber, chewy, oats and chocolate versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 4 times more Vitamin B5 and 6.8 times more Vitamin B9 than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 4.4 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 79 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 7.6 times more Iron, 2.8 times more Phosphorus 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 Toasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 3.1 times more Omega 3, 3.4 times more Carbohydrate and 2 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.7 times more Fat, 1.8 times more Saturated Fat, 17.9 times more Omega 6 and 3.4 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.