Comparing Nutrients in 14 ounces Snacks, granola bar, with coconut, chocolate coated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.7% 2108kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	70% 91g	130g per day for Men 19-50 years
Sugars	188% 136g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	64.8% 24.6g	111% 42g	38g per day for Men 19-50 years
Protein	37% 20.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	242% 3.14mg	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	8.93% 35.7μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	4.85% 4.37mg	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	7.94% 1.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	796% 7.16mg	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	87% 6.95mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	87.3% 611mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, with coconut, chocolate coated vs Oil Roasted Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 9.8 times more Vitamin B3, 6.6 times more Vitamin B6, 26 times more Vitamin B9, 2.2 times more Vitamin C, 121.1 times more Vitamin E and 2.2 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, with coconut, chocolate coated vs Oil Roasted Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have 50.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 5.7 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 7.4 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Selenium and 4.5 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, with coconut, chocolate coated have 3.2 times more Saturated Fat, 2.4 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, more Omega 3, 11 times more Omega 6, 1.7 times more Fiber and 3.9 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.