Comparing Nutrients in 14 ounces Snack, BALANCE, original bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.56g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.25g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	61% 79.4g	130g per day for Men 19-50 years
Sugars	191% 138g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	90% 34g	38g per day for Men 19-50 years
Protein	198% 111g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	660% 5938μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	538% 6.46mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	521% 6.78mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	411% 5.34mg	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	125% 500μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	205% 4.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49.4% 44.5mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	43% 258IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	216% 2155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	541% 43.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	336% 7.74mg	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	264% 1846mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	79% 2691mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, BALANCE, original bar has 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.