Comparing Nutrients in 1 kilogram Snacks, granola bar, with coconut, chocolate coated VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	183% 5310kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	332% 322g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	710% 227g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	185% 241g	130g per day for Men 19-50 years
Sugars	473% 343g	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	163% 62g	292% 111g	38g per day for Men 19-50 years
Protein	93% 52g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	22.5% 90μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	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	20% 3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 420mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	219% 17.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	220% 1540mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, with coconut, chocolate coated vs Roasted Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have 1.3 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 3.1 times more Vitamin B2, 16.8 times more Vitamin B3, 6.7 times more Vitamin B6, 26.3 times more Vitamin B9, 2.8 times more Vitamin C, 87 times more Vitamin E and 1.9 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, with coconut, chocolate coated vs Roasted Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have 50.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 5.7 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 7.5 times more Phosphorus, 3.3 times more Potassium, 4.8 times more Selenium and 4.5 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, with coconut, chocolate coated have 4.4 times more Saturated Fat, 2.3 times more Carbohydrate and 12.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, more Omega 3, 10.6 times more Omega 6, 1.8 times more Fiber and 3.7 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.