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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Formulated bar, POWER BAR, 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	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1692% 22mg	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	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	1026% 923mg	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	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	78% 780mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1589% 14.3mg	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	656% 52.5mg	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	700% 16mg	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	877% 6140mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	905% 100mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Formulated bar, POWER BAR, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seeds has 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 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.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Sunflower Seeds has 1.3 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 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.
• Both Sunflower Seeds and Formulated bar, POWER BAR, chocolate contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 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.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• 1 kilogram of Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3