Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	213% 6190kcal	157% 4540kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	298% 95g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	315% 53.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	489% 636g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	147% 56g	38g per day for Men 19-50 years
Protein	307% 172g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	92% 1.2mg	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	595% 2380μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	100% 2.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	57% 570mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	422% 3.8mg	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	851% 68mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	522% 12mg	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	344% 2410mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 16.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.9 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Toasted Sunflower Seeds has 4.8 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium and 3.3 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 1.5 times more Calcium and 84.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Energy, 2.8 times more Fat, 7 times more Omega 6, 2.1 times more Fiber and 2.2 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 1.6 times more Saturated Fat, 2.2 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.