Comparing Nutrients in 1 kilogram Formulated bar, high fiber, chewy, oats and chocolate VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3890kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	163% 52g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	537% 698g	185% 241g	130g per day for Men 19-50 years
Sugars	345% 250g	37.7% 27.3g	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	21.7% 15.7g	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	% 68.6g	NA	g per day for Men 19-50 years
Sucrose	% 122g	NA	g per day for Men 19-50 years
Fiber	592% 225g	292% 111g	38g per day for Men 19-50 years
Protein	89.3% 50g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	573% 6.88mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	494% 79mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.63mg	618% 8.04mg	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	87.5% 350μg	593% 2370μg	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	13.3% 12mg	15.6% 14mg	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	98% 14.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	250% 2500mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	113% 9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	917% 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	599% 4190mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.25% 120g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate vs Roasted Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 6.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 4 times more Vitamin B5, 6.8 times more Vitamin B9 and 17.8 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 1 kg.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, high fiber, chewy, oats and chocolate vs Roasted Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.6 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 79 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Copper, 4.2 times more Iron, 2.8 times more Phosphorus, 1.9 times more Potassium, 8.9 times more Selenium and 2.7 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.6 times more Omega 3, 2.9 times more Carbohydrate, 9.2 times more Sugars and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 5 times more Fat, 1.5 times more Saturated Fat, 15.7 times more Omega 6 and 3.9 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.