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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	84.7% 2457kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	69.3% 22g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	190% 247g	130g per day for Men 19-50 years
Sugars	NA	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	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	120% 45.6g	44% 16.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	22.6% 226mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 13.3 times more Vitamin B5, 8.1 times more Vitamin B6, 7.2 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 Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Toasted Sunflower Seed Kernels no Salt have 4.6 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 4.4 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 1.4 times more Calcium and 109.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 2.8 times more Fat, 2.6 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 1.8 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 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Saturated Fat per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.