Comparing Nutrients in 14 ounces Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	80% 2318kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	237% 308g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 133g	g per day for Men 19-50 years
Fiber	90% 34g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	485% 6.3mg	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	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	7.5% 6.75mg	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	931% 140mg	5.82% 0.87mg	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	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	31% 310mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 5.1 times more Vitamin B2, 20.8 times more Vitamin B3 and 159.9 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Vitamin B6 and Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 5.4 times more Phosphorus, 2.9 times more Potassium, 6.4 times more Selenium and 3.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, 3.2 times more Omega 3, 69.4 times more Omega 6 and 3.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 3.9 times more Carbohydrate and 17.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.