Comparing Nutrients in 14 ounces Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1599kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	61% 79.4g	130g per day for Men 19-50 years
Sugars	93% 67g	14.3% 10.4g	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	2.03% 1.47g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 36.8g	% 9.92g	g per day for Men 19-50 years
Fiber	45% 17g	90% 34g	38g per day for Men 19-50 years
Protein	147% 82.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	165% 1484μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	916% 12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	920% 147mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1262% 63mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	733% 9.53mg	411% 5.34mg	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	1049% 4195μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1058% 25.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	300% 270mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	82.7% 496IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	222% 33.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Calcium	352% 3516mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.75μg	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	704% 56.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	311% 1306mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	336% 7.74mg	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	445% 3116mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	351% 38.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 124.7 times more Vitamin A, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 14.1 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.3 times more Vitamin B1 and 4.2 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparing minerals per 14 ounces for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 11.4 times more Calcium, 2.7 times more Iron, 1.3 times more Manganese, 42.9 times more Sodium and 1.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 1.6 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 1.2 times more Saturated Fat, 2.1 times more Omega 3, 2.6 times more Carbohydrate and 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.2 times more Fat, 8.9 times more Omega 6 and 2 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.