Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	204% 5920kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	175% 56g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	267% 45.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	478% 622g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	111% 42g	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	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	77% 1mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	87% 870mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	444% 4mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	587% 13.5mg	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	374% 2620mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 13.1 times more Vitamin B5, 7.9 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 109.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 2.6 times more Fat, 1.3 times more Saturated Fat, 2.7 times more Omega 3, 7.5 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.