Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	79.7% 2310kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	163% 211g	130g per day for Men 19-50 years
Sugars	15% 11g	94% 68g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	119% 45.2g	38g per day for Men 19-50 years
Protein	137% 76.7g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	19.2% 0.25mg	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	235% 941μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	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	691% 104mg	189% 28.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.03% 1.2μg	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	189% 15mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	134% 3.1mg	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	655% 4584mg	154% 1076mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B3, 18.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 3.6 times more Copper, 1.2 times more Magnesium, 2.7 times more Manganese, 4.3 times more Phosphorus, 2 times more Potassium, 8.7 times more Selenium and 3.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 97.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 3.2 times more Fat, 4.3 times more Saturated Fat and 8.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 2.8 times more Omega 3, 2.2 times more Carbohydrate and 6.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Fiber and Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.