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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	213% 6190kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	175% 56g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	478% 622g	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	111% 42g	38g per day for Men 19-50 years
Protein	307% 172g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	57% 570mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	374% 2620mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, peanut butter and chocolate chip 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, peanut butter and chocolate chip:

• 1 kilogram of Toasted Sunflower Seeds has 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 13.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, peanut butter and chocolate chip 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, peanut butter and chocolate chip:

• 1 kilogram of Toasted Sunflower Seeds has 4.6 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 4.4 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 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 1.4 times more Calcium and 109.3 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, 2.6 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 1.8 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3