Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	201% 5840kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	107% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	375% 487g	130g per day for Men 19-50 years
Sugars	36% 26g	481% 349g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	81.6% 31g	38g per day for Men 19-50 years
Protein	371% 208g	500% 280g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1662% 14960μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1357% 16.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1314% 17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	562% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	685% 8.9mg	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	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	517% 12.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	108% 650IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	389% 58.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	78% 780mg	543% 5430mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	857% 7.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	1363% 109mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	283% 1190mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	310% 7.12mg	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	664% 4650mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	199% 6780mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	320% 35.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.1% 77.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.