Comparing Nutrients in 1 kilogram Formulated bar, POWER BAR, chocolate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	536% 696g	154% 200g	130g per day for Men 19-50 years
Sugars	415% 301g	36% 26g	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	221% 160g	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	% 119g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	% 25g	g per day for Men 19-50 years
Fiber	150% 57g	226% 86g	38g per day for Men 19-50 years
Protein	253% 142g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6717% 80.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1477% 19mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2038% 326mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3180% 159mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1692% 22mg	1035% 13.5mg	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	1538% 6150μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2333% 56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1026% 923mg	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	552% 82.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	504% 5040mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1589% 14.3mg	2000% 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	1463% 117mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	848% 19.5mg	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	877% 6140mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	905% 100mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.66% 98g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 5.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3, 14.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 6.5 times more Calcium, 2.2 times more Iron, 34.2 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, POWER BAR, chocolate has 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.5 times more Fat, 3.4 times more Saturated Fat, 2.4 times more Omega 3, 40.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.