Comparing Nutrients in 1 kilogram Breakfast bar, corn flake crust with fruit VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	130% 3760kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	77.3% 75g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	176% 229g	130g per day for Men 19-50 years
Sugars	484% 351g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	55.3% 21g	279% 106g	38g per day for Men 19-50 years
Protein	78.6% 44g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	676% 6080μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	833% 10mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	846% 11mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	844% 135mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1077% 14mg	609% 7.9mg	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	270% 1080μg	585% 2340μg	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	0% 0mg	12.2% 11mg	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	50.7% 7.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	2004% 18mg	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	608% 48.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	147% 1030mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Breakfast bar, corn flake crust with fruit versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breakfast bar, corn flake crust with fruit vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has more Vitamin A, 3.1 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains more Vitamin B5, 2.2 times more Vitamin B9 and 47.8 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• 1 kilogram of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Breakfast bar, corn flake crust with fruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breakfast bar, corn flake crust with fruit vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has 112.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Calcium, 18 times more Copper, 4.7 times more Magnesium, 11.1 times more Phosphorus, 2.5 times more Potassium, 5.2 times more Selenium and 1.3 times more Zinc than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has 3.2 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat, 1.4 times more Omega 3, 40.2 times more Omega 6, 5 times more Fiber and 4.6 times more Protein than Breakfast bar, corn flake crust with fruit.