Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	204% 5920kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	272% 87g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	500% 650g	130g per day for Men 19-50 years
Sugars	43% 31g	519% 376g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	358% 201g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	88.5% 1.15mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	87% 870mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	495% 11.4mg	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	1627% 11390mg	231% 1620mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.5% 55.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, QUAKER, DIPPS, all flavors:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 17.7 times more Vitamin B5, 6.9 times more Vitamin B6, 19.5 times more Vitamin B9, 8.7 times more Vitamin E and 1.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 8.3 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 7 times more Phosphorus, 2.1 times more Potassium, 5.4 times more Selenium and 4.3 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 89.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Energy, 2.5 times more Fat, 5 times more Omega 6, 3.3 times more Fiber and 2.7 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 2 times more Omega 3, 2.8 times more Carbohydrate and 12.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Saturated Fat per one kilogram.