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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	136% 3930kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	163% 52g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	185% 241g	130g per day for Men 19-50 years
Sugars	377% 273g	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	155% 59g	292% 111g	38g per day for Men 19-50 years
Protein	319% 179g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	825% 10.7mg	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	538% 2150μg	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	434% 4340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	376% 2630mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.32% 12g	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 Roasted Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin B12 and 13.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 22.3 times more Vitamin B5, 2.5 times more Vitamin E and 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 6.2 times more Calcium, 1.4 times more Iron and 162 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and 13 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.5 times more Carbohydrate and 10 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, 5.4 times more Fat, 1.5 times more Omega 3, 26.8 times more Omega 6 and 1.9 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat and Protein per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.