Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3930kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	154% 200g	130g per day for Men 19-50 years
Sugars	377% 273g	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	155% 59g	226% 86g	38g per day for Men 19-50 years
Protein	319% 179g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	825% 10.7mg	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	538% 2150μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1342% 32.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	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	685% 103mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	434% 4340mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	650% 52mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	376% 2630mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 16.7 times more Vitamin A, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5.6 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.6 times more Fat, 1.3 times more Omega 3, 18.9 times more Omega 6 and 1.5 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.