Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	213% 6190kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	106% 34g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	537% 698g	130g per day for Men 19-50 years
Sugars	NA	345% 250g	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	NA	21.7% 15.7g	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	NA	% 68.6g	g per day for Men 19-50 years
Sucrose	NA	% 122g	g per day for Men 19-50 years
Fiber	303% 115g	592% 225g	38g per day for Men 19-50 years
Protein	307% 172g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	573% 6.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	494% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	352% 17.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	741% 9.63mg	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	595% 2380μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	13.3% 12mg	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	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	57% 570mg	250% 2500mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	291% 2.62mg	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	851% 68mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1481% 34mg	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	1654% 11580mg	599% 4190mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	NA	162% 89μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Formulated bar, high fiber, chewy, oats and chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• 1 kilogram of Toasted Sunflower Seeds has 3.1 times more Vitamin B2, 4 times more Vitamin B5 and 6.8 times more Vitamin B9 than Formulated bar, high fiber, chewy, oats and chocolate.
• While 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Formulated bar, high fiber, chewy, oats and chocolate provide similar amounts of Vitamin B6 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• 1 kilogram of Toasted Sunflower Seeds has 7 times more Copper, 7.6 times more Iron, 2.8 times more Phosphorus and 2.7 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 4.4 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 79 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Formulated bar, high fiber, chewy, oats and chocolate contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 5.7 times more Fat, 1.8 times more Saturated Fat, 17.9 times more Omega 6 and 3.4 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While 1 kg of Formulated bar, high fiber, chewy, oats and chocolate contains 3.1 times more Omega 3, 3.4 times more Carbohydrate and 2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.