Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	201% 5840kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	513% 667g	130g per day for Men 19-50 years
Sugars	36% 26g	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	371% 208g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	78% 780mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and 9.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 89 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 2.3 times more Saturated Fat, 9.1 times more Omega 6 and 2.2 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.3 times more Carbohydrate and 12.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.