Comparing Nutrients in 14 ounces Sunflower Seeds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	80% 2318kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	37.8% 36.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	28.5% 4.85g	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	182% 236g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	149% 108g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	328% 4.26mg	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	213% 853μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	532% 12.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	85% 76.6mg	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	272% 40.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	31% 310mg	172% 1723mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	348% 3.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	191% 4.4mg	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	374% 2619mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	174% 19mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1% 37.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 16.7 times more Vitamin A, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 5.6 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.6 times more Fat, 1.3 times more Omega 3, 18.9 times more Omega 6 and 1.5 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Saturated Fat and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.