Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, chocolate chip VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	189% 60.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	154% 200g	130g per day for Men 19-50 years
Sugars	399% 289g	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	27.7% 20g	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	% 51.6g	NA	g per day for Men 19-50 years
Sucrose	% 165g	% 25g	g per day for Men 19-50 years
Fiber	100% 38g	226% 86g	38g per day for Men 19-50 years
Protein	101% 56.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	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	141% 1.7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	40% 160μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	20.7% 3.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	2000% 18mg	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	274% 22mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	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	251% 1760mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	194% 2910mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, chocolate chip have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B1, 4.3 times more Vitamin B2, 10.9 times more Vitamin B3, 3.3 times more Vitamin B5, 20.4 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and 113.5 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, chocolate chip have 32.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 6.6 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium, 4.8 times more Selenium and 3.8 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, chocolate chip have 1.4 times more Saturated Fat, 3.5 times more Carbohydrate and 11 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 3.1 times more Fat, 15.2 times more Omega 6, 2.3 times more Fiber and 3.7 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.