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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1599kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.2g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	73.5% 96g	130g per day for Men 19-50 years
Sugars	93% 67g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	45% 17g	116% 44g	38g per day for Men 19-50 years
Protein	147% 82.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	165% 1484μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	916% 12mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	920% 147mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1262% 63mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	733% 9.53mg	245% 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	1049% 4195μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	352% 3516mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	311% 1306mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	351% 38.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has more Vitamin A, 12.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C, more Vitamin D and 15.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.

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

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 12.7 times more Calcium, 3.7 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese, 128.7 times more Sodium and 1.8 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 1.8 times more Omega 3, 2.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.1 times more Fat, 12.7 times more Omega 6 and 2.6 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat and Protein per 14 oz.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.