Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	81% 2350kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	69.3% 22g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	190% 247g	130g per day for Men 19-50 years
Sugars	17% 12.3g	NA	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	44% 16.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	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	106% 1.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	30.5% 0.4mg	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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	34.5% 345mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	176% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	233% 5.36mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 13.1 times more Vitamin B5, 7.9 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 109.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 2.6 times more Fat, 1.3 times more Saturated Fat, 2.7 times more Omega 3, 7.5 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.