Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	53.8% 1560kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	61% 79.4g	130g per day for Men 19-50 years
Sugars	149% 108g	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	61.6% 23.4g	90% 34g	38g per day for Men 19-50 years
Protein	127% 71g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 198μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	328% 4.26mg	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	213% 853μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.6mg	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	272% 40.8mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	172% 1723mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	348% 3.14mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	258% 20.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	149% 1044mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	180% 20mg	11mg per day for Men 19-50 years
Water	1% 37.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 16.7 times more Vitamin A, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5.6 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.6 times more Fat, 1.3 times more Omega 3, 18.9 times more Omega 6 and 1.5 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 14 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.