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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	156% 4510kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	180% 175g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	309% 99g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	137% 23.2g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	158% 206g	130g per day for Men 19-50 years
Sugars	414% 300g	NA	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	150% 57g	303% 115g	38g per day for Men 19-50 years
Protein	128% 71.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	731% 17mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	NA	55μg per day for Men 19-50 years
Sodium	111% 1670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	482% 53mg	11mg per day for Men 19-50 years
Water	2.13% 78.8g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Snacks, granola bites, mixed flavors versus 1 kg of Toasted 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 Toasted Sunflower Seeds:

• 1 kilogram of Snacks, granola bites, mixed flavors has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 15.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Snacks, granola bites, mixed flavors.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 kilogram of Snacks, granola bites, mixed flavors has 55.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 7.4 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bites, mixed flavors has 1.7 times more Saturated Fat, 2.9 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 3.2 times more Fat, 16.1 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bites, mixed flavors.