Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	81% 2350kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	160% 208g	130g per day for Men 19-50 years
Sugars	17% 12.3g	93% 67g	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	0% 0g	2.03% 1.47g	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	% 2.94g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 36.8g	g per day for Men 19-50 years
Fiber	111% 42g	45% 17g	38g per day for Men 19-50 years
Protein	142% 79.6g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	733% 9.53mg	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	232% 929μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	34.5% 345mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	212% 17mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	447% 10.3mg	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	646% 4521mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Vitamin B1 and 4.3 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 10.7 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 61.8 times more Vitamin C, more Vitamin D and 13.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Phosphorus and 1.3 times more Selenium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 10.2 times more Calcium, 3.3 times more Iron, 2.6 times more Magnesium, 128.7 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 13.2 times more Omega 6 and 2.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 1.5 times more Omega 3, 2.3 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Protein per 14 ounces.