Comparing Nutrients in 1 kilogram Snacks, granola bites, mixed flavors VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	156% 4510kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	180% 175g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	309% 99g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	137% 23.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	176% 229g	130g per day for Men 19-50 years
Sugars	414% 300g	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	150% 57g	279% 106g	38g per day for Men 19-50 years
Protein	128% 71.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	166% 2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	82.5% 330μg	585% 2340μg	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	2.22% 2mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.075% 3μg	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	195% 15.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	731% 17mg	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	309% 2160mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	111% 1670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.13% 78.8g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bites, mixed flavors VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bites, mixed flavors versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bites, mixed flavors vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Snacks, granola bites, mixed flavors has more Vitamin B12 and 2.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 15.4 times more Vitamin B5, 5.5 times more Vitamin B6, 7.1 times more Vitamin B9 and 14.5 times more Vitamin E than Snacks, granola bites, mixed flavors.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bites, mixed flavors vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Snacks, granola bites, mixed flavors has 55.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Calcium, 7.3 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 5.3 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium and 2.7 times more Zinc than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bites, mixed flavors has 1.4 times more Saturated Fat, 2.8 times more Omega 3, 2.9 times more Carbohydrate and 9.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Energy, 2.9 times more Fat, 14.7 times more Omega 6, 1.9 times more Fiber and 2.8 times more Protein than Snacks, granola bites, mixed flavors.