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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	201% 5820kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	38% 12g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	410% 533g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	300% 114g	38g per day for Men 19-50 years
Protein	345% 193g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	476% 71.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	70% 700mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	387% 2710mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 6.1 times more Vitamin B3, 18.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.7 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Roasted Sunflower Seeds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has more Calcium, 3.6 times more Copper, 1.2 times more Magnesium, 2.7 times more Manganese, 4.3 times more Phosphorus, 2 times more Potassium, 8.7 times more Selenium and 3.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contains 97.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain similar levels of Iron per one kilogram.
• 1 kilogram of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Energy, 3.2 times more Fat, 4.3 times more Saturated Fat and 8.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contains 2.8 times more Omega 3, 2.2 times more Carbohydrate and 6.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors offer comparable quantities of Fiber and Protein per one kilogram.