Comparing Nutrients in 14 ounces Snacks, crisped rice bar, chocolate chip VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.3% 1603kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	55.2% 53.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	65% 20.8g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	63% 81.7g	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	23% 8.73g	120% 45.6g	38g per day for Men 19-50 years
Protein	36% 20.2g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	246% 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	139% 556μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, crisped rice bar, chocolate chip	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	809% 7.28mg	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	313% 25mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	365% 8.4mg	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	76% 532mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	70% 38.5μg	NA	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, crisped rice bar, chocolate chip VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, crisped rice bar, chocolate chip versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, crisped rice bar, chocolate chip vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, crisped rice bar, chocolate chip have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B5 and 1.7 times more Vitamin B9 than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5
• Both Snacks, crisped rice bar, chocolate chip as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, crisped rice bar, chocolate chip vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, crisped rice bar, chocolate chip have 92.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 5.9 times more Copper, 2.7 times more Magnesium, 2.1 times more Manganese, 8.6 times more Phosphorus, 2.9 times more Potassium and 6.2 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Toasted Sunflower Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, crisped rice bar, chocolate chip have 2.5 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 4.2 times more Fat, 10.8 times more Omega 6, 5.2 times more Fiber and 3.4 times more Protein than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per 14 ounces.