Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	204% 5920kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	148% 25g	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	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	358% 201g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	87% 870mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT 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 Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Oil Roasted Sunflower Seeds has 26.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9, 9.8 times more Vitamin E and 2.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 4.1 times more Copper, 1.2 times more Magnesium, 1.4 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 6.9 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 1.3 times more Iron and 65 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 4.7 times more Fat, 3.7 times more Saturated Fat, 1.3 times more Omega 3, 13.6 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 2.9 times more Carbohydrate and 10.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.