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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	79.7% 2310kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	137% 76.7g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	27.8% 278mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.2% 44.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 27 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 7 times more Vitamin C, 7 times more Vitamin E and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B3 per 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 4.6 times more Fat, 2.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.8 times more Carbohydrate and 11.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.