Comparing Nutrients in 14 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Energy	66.7% 1933kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	146% 2.34g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	61% 79.4g	130g per day for Men 19-50 years
Sugars	181% 132g	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	30.3% 11.5g	90% 34g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	62.6% 564μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.7% 13.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	54.6% 218μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	182% 27.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.7% 46.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	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	71.4% 5.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	154% 1080mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	45.5% 1548mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 47.3 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6, 4.1 times more Vitamin B9, 4.7 times more Vitamin C and 5.1 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 46 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 5.3 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium and 2.8 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.5 times more Saturated Fat, 9.8 times more Omega 3, 3.1 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 5.1 times more Omega 6, 3 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.