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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3830kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	185% 241g	130g per day for Men 19-50 years
Sugars	363% 263g	37.7% 27.3g	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	208% 79g	292% 111g	38g per day for Men 19-50 years
Protein	235% 132g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.32% 12g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin A, 2.7 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B3, 6.4 times more Vitamin B5, 6.9 times more Vitamin B6, 8.5 times more Vitamin B9, 2.3 times more Vitamin C, 90 times more Vitamin E and 1.7 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Snack, Mixed Berry Bar has 1.5 times more Calcium and 149 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.5 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 2 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 1.8 times more Omega 3, 2.4 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 4.7 times more Fat, 1.4 times more Saturated Fat, 17 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.