Comparing Nutrients in 1 kilogram Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	139% 4030kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	185% 241g	130g per day for Men 19-50 years
Sugars	448% 325g	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	197% 75g	292% 111g	38g per day for Men 19-50 years
Protein	168% 94g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	297% 2670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	388% 4.65mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	471% 6.12mg	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	318% 1270μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	483% 11.6μg	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	51.7% 310IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	248% 37.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 650mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	706% 56.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	250% 1050mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	627% 14.4mg	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	414% 2900mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.04% 113g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 7 times more Vitamin C, 7 times more Vitamin E and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.5 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.8 times more Carbohydrate and 11.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.6 times more Fat, 2.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.