Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	204% 5920kcal	168% 4870kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	214% 68.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	368% 5.9g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	268% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	470% 611g	130g per day for Men 19-50 years
Sugars	43% 31g	457% 331g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	358% 201g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	158% 1420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	246% 3.2mg	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	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	3.33% 3mg	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	459% 69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	87% 870mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	377% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	503% 11.6mg	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	389% 2720mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B3, 10.8 times more Vitamin B5, 2.5 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.3 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 1 kg of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and 3.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Calcium, 5.3 times more Copper, 3 times more Iron, 1.2 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 1.2 times more Potassium, 7.8 times more Selenium and 2.9 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 1 kg of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains 138 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Energy, 2.2 times more Fat, 7.5 times more Omega 6, 3.7 times more Fiber and 2.2 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 1 kg of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contains 7.3 times more Omega 3, 2.7 times more Carbohydrate and 10.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut offer comparable quantities of Saturated Fat per one kilogram.