Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	204% 5920kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	181% 176g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	397% 127g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	93% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	513% 667g	130g per day for Men 19-50 years
Sugars	43% 31g	380% 275g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	81.6% 31g	38g per day for Men 19-50 years
Protein	358% 201g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	269% 3.5mg	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	585% 2340μg	203% 810μg	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	12.2% 11mg	11% 10mg	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	2422% 363mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	87% 870mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	535% 42.8mg	398% 32mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 44.3 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B1 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Calcium, 5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 4.9 times more Selenium and 3.3 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 83.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.9 times more Fat, 7.4 times more Omega 3, 21.7 times more Omega 6, 3.4 times more Fiber and 2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 1.8 times more Saturated Fat, 2.9 times more Carbohydrate and 8.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3