Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.3% 1806kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	61% 79.4g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	90% 34g	38g per day for Men 19-50 years
Protein	61% 34g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	201% 30mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	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	51% 5.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 6.3 times more Vitamin B3, 3 times more Vitamin B5, 18.7 times more Vitamin B6, 12.6 times more Vitamin B9, 7 times more Vitamin C and 4.6 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Copper, 3.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 8.2 times more Selenium and 3.5 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Saturated Fat, 3 times more Carbohydrate and 13 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 4.3 times more Omega 3, 6.4 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.