Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	91% 2649kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	8.86% 1.5g	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	271% 352g	130g per day for Men 19-50 years
Sugars	16.4% 12g	283% 205g	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	46.7% 34g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 152g	g per day for Men 19-50 years
Fiber	103% 39g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	168% 94g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	555% 7.2mg	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	358% 1433μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	8.57% 7.7mg	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	6.65% 1mg	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	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	35.4% 354mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	118% 1.06mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.68% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 5.1 times more Vitamin B2, 20.8 times more Vitamin B3 and 159.9 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Vitamin B6 and Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 5.4 times more Phosphorus, 2.9 times more Potassium, 6.4 times more Selenium and 3.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, 3.2 times more Omega 3, 69.4 times more Omega 6 and 3.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 3.9 times more Carbohydrate and 17.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.