Comparing Nutrients in 1 pound Sunflower Seeds VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	55.7% 9.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	244% 317g	130g per day for Men 19-50 years
Sugars	16.4% 12g	156% 113g	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	9.82% 7.12g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 55.3g	g per day for Men 19-50 years
Fiber	103% 39g	269% 102g	38g per day for Men 19-50 years
Protein	168% 94g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	336% 4.37mg	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	257% 1030μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	6.05% 5.44mg	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	1064% 160mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	35.4% 354mg	113% 1134mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	298% 24mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	672% 15.5mg	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	428% 2994mg	272% 1901mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 23.9 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 1.6 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 5.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.2 times more Calcium, 1.7 times more Manganese and 26.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.1 times more Fat, 1.3 times more Saturated Fat, 11 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 4.1 times more Omega 3, 3.5 times more Carbohydrate, 9.5 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.