Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	201% 5840kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	272% 87g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	500% 650g	130g per day for Men 19-50 years
Sugars	36% 26g	519% 376g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	371% 208g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	88.5% 1.15mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	78% 780mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	495% 11.4mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.5% 55.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Dried Sunflower Seed Kernels have 11.2 times more Vitamin B1, 3.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B5, 11.7 times more Vitamin B6, 18.9 times more Vitamin B9, 4.7 times more Vitamin C and 8.4 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Dried Sunflower Seed Kernels have 8.3 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 3.6 times more Selenium and 4.2 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 29.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.5 times more Fat, 3.3 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2 times more Saturated Fat, 2.7 times more Omega 3, 3.2 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.