Comparing Nutrients in 1 pound Formulated bar, POWER BAR, chocolate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	69.8% 91g	130g per day for Men 19-50 years
Sugars	188% 136g	16.4% 12g	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	100% 72.6g	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	% 54g	NA	g per day for Men 19-50 years
Sucrose	% 2.36g	% 11.3g	g per day for Men 19-50 years
Fiber	68% 26g	103% 39g	38g per day for Men 19-50 years
Protein	115% 64g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3047% 36.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	670% 8.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	924% 148mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1442% 72mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	768% 9.98mg	469% 6.1mg	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	697% 2790μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1058% 25.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	465% 419mg	7.06% 6.35mg	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	250% 37.6mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	229% 2286mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	907% 8.16mg	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	663% 53mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	318% 7.3mg	385% 8.85mg	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	398% 2785mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	411% 45mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 5.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3, 14.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 6.5 times more Calcium, 2.2 times more Iron, 34.2 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Formulated bar, POWER BAR, chocolate has 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.5 times more Fat, 3.4 times more Saturated Fat, 2.4 times more Omega 3, 40.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.