Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	91% 2649kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	140% 45g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	62% 10.5g	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	231% 301g	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	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	68% 26g	38g per day for Men 19-50 years
Protein	168% 94g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	75.2% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	50% 0.65mg	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	37.4% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	35.4% 354mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.034% 1.36μg	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	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	332% 7.63mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.97% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, granola bites, mixed flavors:

• Dried Sunflower Seed Kernels have 7.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 9.4 times more Vitamin B6, 6.9 times more Vitamin B9, 7 times more Vitamin C and 14 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, granola bites, mixed flavors:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 7.3 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 3.1 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium and 2.6 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 18.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bites, mixed flavors have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 9.9 times more Omega 6, 1.5 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.2 times more Saturated Fat, 3.8 times more Omega 3, 3.3 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.