Comparing Nutrients in 1 kilogram Snacks, granola bar, chewy, reduced sugar, all flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	142% 4120kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	534% 694g	154% 200g	130g per day for Men 19-50 years
Sugars	287% 208g	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	81.6% 31g	226% 86g	38g per day for Men 19-50 years
Protein	99% 55.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	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	42.5% 170μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	101% 15mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	417% 4170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	254% 20.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	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	227% 1590mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	208% 3120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, chewy, reduced sugar, all flavors vs Sunflower Seeds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 3.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B5, 15.1 times more Vitamin B6, 13.4 times more Vitamin B9, 14 times more Vitamin C and 23.1 times more Vitamin E than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, chewy, reduced sugar, all flavors vs Sunflower Seeds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 5.3 times more Calcium and 34.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11 times more Copper, 2.6 times more Iron, 6.8 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus, 3.2 times more Potassium, 9.3 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 3.5 times more Carbohydrate and 7.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.1 times more Fat, 2.4 times more Omega 3, 16.3 times more Omega 6, 2.8 times more Fiber and 3.7 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.