Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	201% 5840kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	38% 12g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	228% 38.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	410% 533g	130g per day for Men 19-50 years
Sugars	36% 26g	236% 171g	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	300% 114g	38g per day for Men 19-50 years
Protein	371% 208g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	48.5% 0.63mg	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	113% 450μg	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	0% 0mg	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	476% 71.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	78% 780mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	562% 5.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	339% 7.8mg	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	387% 2710mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	145% 16mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dried Sunflower Seed Kernels have 12.9 times more Vitamin B1, 1.2 times more Vitamin B2, 7.2 times more Vitamin B3, 2.9 times more Vitamin B5, 21.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dried Sunflower Seed Kernels have more Calcium, 3.6 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium and 3.1 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 32.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 3.3 times more Fat, 3.7 times more Saturated Fat and 5.9 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.2 times more Omega 3, 2.7 times more Carbohydrate, 6.5 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.