Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, raisin VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, raisin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	154% 4480kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	299% 96g	163% 52g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	511% 664g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	292% 111g	38g per day for Men 19-50 years
Protein	136% 76g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, raisin	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	193% 2.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	52.5% 210μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, raisin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	101% 1010mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	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	305% 24.4mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	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	314% 2200mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	188% 2820mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.32% 12g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, soft, uncoated, raisin have 2.2 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 1.5 times more Vitamin B2, 6.4 times more Vitamin B3, 14.7 times more Vitamin B5, 7.8 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

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

• Snacks, granola bars, soft, uncoated, raisin have 1.4 times more Calcium and 94 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 4.1 times more Zinc than Snacks, granola bars, soft, uncoated, raisin.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, raisin have 1.8 times more Saturated Fat, 2.5 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.8 times more Fat, 10.8 times more Omega 6, 2.6 times more Fiber and 2.5 times more Protein than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.