Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, almond, confectioners coating VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4550kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	213% 36.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	463% 601g	176% 229g	130g per day for Men 19-50 years
Sugars	469% 340g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	113% 43g	279% 106g	38g per day for Men 19-50 years
Protein	154% 86g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.8% 3.8mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	609% 7.9mg	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	45% 180μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	12.2% 11mg	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	507% 76mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	136% 1360mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	186% 15mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	406% 9.33mg	904% 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	274% 1920mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.36% 87.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 18.3 times more Vitamin B5, 11 times more Vitamin B6, 13 times more Vitamin B9, 5.5 times more Vitamin C, 4.8 times more Vitamin E and 2.1 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.6 times more Calcium and 162 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Potassium, 12 times more Selenium and 3.7 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, almond, confectioners coating have 2.6 times more Carbohydrate and 10.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 5.8 times more Omega 3, 9.4 times more Omega 6, 2.5 times more Fiber and 2.3 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.