Comparing Nutrients in 1 pound Sunflower Seeds VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	91% 2649kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	48.7% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	170% 221g	130g per day for Men 19-50 years
Sugars	16.4% 12g	218% 158g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	37% 14g	38g per day for Men 19-50 years
Protein	168% 94g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	754% 6786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	615% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	596% 7.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	255% 40.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	63.7% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	311% 4.04mg	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	257% 1030μg	143% 572μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	234% 5.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49% 295IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	35.4% 354mg	246% 2463mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	618% 49.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	140% 3.23mg	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	301% 2109mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	90% 3075mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.