Comparing Nutrients in 1 kilogram Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Sunflower Seeds	Recommended Dietary Allowance
Energy	189% 5480kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	338% 328g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	197% 63g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	154% 200g	130g per day for Men 19-50 years
Sugars	469% 340g	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	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	% 25g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	143% 80g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	NA	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	943% 6600mg	700mg per day for Men 19-50 years
Potassium	NA	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	NA	455% 50mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Sunflower Seeds:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Sunflower Seeds:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 24.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 1.4 times more Saturated Fat, 2.8 times more Carbohydrate and 13 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat and 2.6 times more Protein than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.