Comparing Nutrients in 14 ounces Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1599kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	73.5% 96g	130g per day for Men 19-50 years
Sugars	178% 129g	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	78.3% 29.8g	116% 44g	38g per day for Men 19-50 years
Protein	66.5% 37.2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	118% 1060μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	126% 504μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	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	20.5% 123IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.8mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.8% 258mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	280% 22.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	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	164% 1151mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 7 times more Vitamin C, 7 times more Vitamin E and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.5 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.8 times more Carbohydrate and 11.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.6 times more Fat, 2.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 14 oz.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.