Comparing Nutrients in 14 ounces Snacks, granola bars, hard, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, hard, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	64.5% 1869kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	61% 79.4g	130g per day for Men 19-50 years
Sugars	156% 113g	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	55.4% 21g	90% 34g	38g per day for Men 19-50 years
Protein	71.6% 40g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	23% 91μg	225% 901μg	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	3.97% 3.57mg	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	55.3% 8.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	794% 7.14mg	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	146% 11.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	157% 1099mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	117% 64.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, plain vs Sunflower Seeds:

• Snacks, granola bars, hard, plain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Vitamin B1, 3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.4 times more Vitamin B5, 15.8 times more Vitamin B6, 9.9 times more Vitamin B9, 1.6 times more Vitamin C and 16.8 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, plain vs Sunflower Seeds:

• Snacks, granola bars, hard, plain have 32.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 4.6 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 2.5 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, plain have 3.2 times more Carbohydrate and 10.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 14 oz.
• Both Snacks, granola bars, hard, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.