Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	201% 5840kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	597% 776g	130g per day for Men 19-50 years
Sugars	36% 26g	624% 452g	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	103% 74.6g	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	% 42.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 335g	g per day for Men 19-50 years
Fiber	226% 86g	195% 74g	38g per day for Men 19-50 years
Protein	371% 208g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1223% 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	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	19% 17mg	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	14.7% 2.2mg	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	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	78% 780mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	260% 2.34mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 5.1 times more Vitamin B2, 20.8 times more Vitamin B3 and 159.9 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 5.4 times more Phosphorus, 2.9 times more Potassium, 6.4 times more Selenium and 3.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, 3.2 times more Omega 3, 69.4 times more Omega 6 and 3.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 3.9 times more Carbohydrate and 17.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.