Comparing Nutrients in 14 ounces Sunflower Seeds VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	80% 2318kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	14.3% 4.56g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	42.7% 7.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	149% 193g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	191% 138g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	198% 111g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	660% 5938μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	538% 6.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	521% 6.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	55.7% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	272% 3.53mg	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	225% 901μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	49.4% 44.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	43% 258IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	31% 310mg	216% 2155mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	340% 3.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	260% 21mg	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	123% 2.83mg	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	374% 2619mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	79% 2691mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.83% 30.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.