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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	201% 5840kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	106% 34g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	537% 698g	130g per day for Men 19-50 years
Sugars	36% 26g	345% 250g	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	21.7% 15.7g	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	% 68.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 122g	g per day for Men 19-50 years
Fiber	226% 86g	592% 225g	38g per day for Men 19-50 years
Protein	371% 208g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	573% 6.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	494% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	352% 17.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	741% 9.63mg	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	568% 2270μg	87.5% 350μg	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	15.6% 14mg	13.3% 12mg	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	2345% 352mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	78% 780mg	250% 2500mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	656% 52.5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1481% 34mg	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	943% 6600mg	599% 4190mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.25% 120g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 23.9 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 1.6 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 5.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.2 times more Calcium, 1.7 times more Manganese and 26.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.1 times more Fat, 1.3 times more Saturated Fat, 11 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 4.1 times more Omega 3, 3.5 times more Carbohydrate, 9.5 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.