Comparing Nutrients in 14 ounces Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	80% 2318kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	147% 82.5g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	31% 310mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and 9.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 89 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 2.3 times more Saturated Fat, 9.1 times more Omega 6 and 2.2 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.3 times more Carbohydrate and 12.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.