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

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.56g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.25g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	191% 138g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	111% 42g	38g per day for Men 19-50 years
Protein	198% 111g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	521% 6.78mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	216% 2155mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	79% 2691mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, BALANCE, original bar VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snack, BALANCE, original bar versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Snack, BALANCE, original bar have more Vitamin A, 5.1 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12, 10.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Vitamin B5, 1.9 times more Vitamin B9, 6.2 times more Vitamin E and 2.4 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snack, BALANCE, original bar have insufficient amounts of Vitamin K
• 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 Snack, BALANCE, original bar vs Oil Roasted Sunflower Seeds:

• 14 ounces of Snack, BALANCE, original bar have 6.2 times more Calcium, 2.5 times more Iron, 1.4 times more Potassium and 84.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snack, BALANCE, original bar have 1.7 times more Omega 3, 2.1 times more Carbohydrate, 11.2 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 6.2 times more Saturated Fat, 18.7 times more Omega 6 and 3.4 times more Fiber than Snack, BALANCE, original bar.