Comparing Nutrients in 14 ounces Snack, Mixed Berry Bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	47.7% 15.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	61% 79.4g	130g per day for Men 19-50 years
Sugars	144% 104g	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	82.5% 31.4g	90% 34g	38g per day for Men 19-50 years
Protein	93% 52.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 107μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	27.8% 111μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.3% 2.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.14% 45.6μg	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	94% 7.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	194% 1361mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, Mixed Berry Bar has 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Fiber per 14 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.