Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3830kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	154% 200g	130g per day for Men 19-50 years
Sugars	363% 263g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	208% 79g	226% 86g	38g per day for Men 19-50 years
Protein	235% 132g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	1035% 13.5mg	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	70% 280μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	213% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	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	236% 19mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	848% 19.5mg	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	490% 3430mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Fiber per 1 kg.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.