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

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.56g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.25g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	191% 138g	15% 11g	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	32.4% 12.3g	116% 44g	38g per day for Men 19-50 years
Protein	198% 111g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	660% 5938μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	538% 6.46mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	521% 6.78mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	216% 2155mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	79% 2691mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Snack, BALANCE, original bar has more Vitamin A, 15.4 times more Vitamin B1, 6.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Vitamin B5, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 2.1 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 14 oz.

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

• Snack, BALANCE, original bar has 7.8 times more Calcium, 2.9 times more Iron and 84.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 1.5 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, BALANCE, original bar has 2 times more Omega 3, 2 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.2 times more Fat, 4.5 times more Saturated Fat, 17.9 times more Omega 6 and 3.6 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.