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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Sunflower Seed Kernels have 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Formulated bar, POWER BAR, chocolate contains 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.