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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	62.3% 1806kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	73.5% 96g	130g per day for Men 19-50 years
Sugars	186% 135g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	45% 17g	116% 44g	38g per day for Men 19-50 years
Protein	61% 34g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, soft, almond, confectioners coating have 1.5 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B3, 18.6 times more Vitamin B5, 11.2 times more Vitamin B6, 13.2 times more Vitamin B9, 7 times more Vitamin C, 3.4 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.9 times more Calcium and 162 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 6 times more Phosphorus, 2.7 times more Potassium, 12.2 times more Selenium and 3.8 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 2.5 times more Carbohydrate and 12.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.5 times more Fat, 4.9 times more Omega 3, 9 times more Omega 6, 2.6 times more Fiber and 2.2 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.