Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Energy	47% 1357kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	61% 79.4g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	% 9.92g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	90% 34g	38g per day for Men 19-50 years
Protein	42% 23.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	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	314% 1254μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	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

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	69% 484mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.3 times more Vitamin B1, 5.1 times more Vitamin B2, 20.8 times more Vitamin B3 and 159.9 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 5.4 times more Phosphorus, 2.9 times more Potassium, 6.4 times more Selenium and 3.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 3.9 times more Carbohydrate and 17.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, 3.2 times more Omega 3, 69.4 times more Omega 6 and 3.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.