Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	201% 5840kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	453% 588g	130g per day for Men 19-50 years
Sugars	36% 26g	363% 263g	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	208% 79g	38g per day for Men 19-50 years
Protein	371% 208g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	89.2% 1.16mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	78% 780mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.88% 115μg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	853% 19.6mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snack, Mixed Berry Bar:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 1.2 times more Vitamin B2, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snack, Mixed Berry Bar:

• Dried Sunflower Seed Kernels have 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Saturated Fat and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.