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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	213% 6190kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	513% 667g	130g per day for Men 19-50 years
Sugars	NA	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	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	197% 75g	38g per day for Men 19-50 years
Protein	307% 172g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	57% 570mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	NA	205% 113μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.04% 113g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Toasted Sunflower Seeds has 27 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Toasted Sunflower Seeds has 4.2 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium 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 65 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Energy, 5.2 times more Fat, 3.1 times more Saturated Fat, 1.3 times more Omega 3, 14.8 times more Omega 6, 1.5 times more Fiber and 1.8 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.