Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	91% 2649kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	53.4% 52g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	97% 16.4g	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	252% 328g	130g per day for Men 19-50 years
Sugars	16.4% 12g	268% 194g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	168% 94g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	152% 1370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	181% 2.36mg	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	104% 417μg	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	0.5% 0.45mg	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	35.4% 354mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.023% 0.91μg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	208% 4.8mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.14% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9, 14 times more Vitamin C and 13.2 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 100.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Dried Sunflower Seed Kernels have 8 times more Copper, 5.2 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 5 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 1.5 times more Calcium, 1.7 times more Iron and 20.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.5 times more Fat, 3.1 times more Saturated Fat, 6.4 times more Omega 6, 2.3 times more Fiber and 3.6 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 6.8 times more Omega 3, 3.6 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.