Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	204% 5920kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	41.3% 13g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	536% 696g	130g per day for Men 19-50 years
Sugars	43% 31g	415% 301g	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	221% 160g	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	% 119g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 5.2g	g per day for Men 19-50 years
Fiber	279% 106g	150% 57g	38g per day for Men 19-50 years
Protein	358% 201g	253% 142g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1692% 22mg	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	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	1026% 923mg	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	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	87% 870mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1589% 14.3mg	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	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	700% 16mg	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	877% 6140mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	905% 100mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Formulated bar, POWER BAR, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.4 times more Vitamin E and 2.8 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 25.2 times more Vitamin B1, 6.9 times more Vitamin B2, 7.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 83.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• 1 kilogram of Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Copper, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 10 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 5.8 times more Calcium, 2.7 times more Iron, 2 times more Magnesium, 102.7 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 16.5 times more Fat, 5.4 times more Saturated Fat, 3.2 times more Omega 3, 60.5 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 3 times more Carbohydrate, 9.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3