Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	91% 2649kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	27.4% 8.75g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	67.2% 11.4g	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	233% 303g	130g per day for Men 19-50 years
Sugars	16.4% 12g	203% 147g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	168% 94g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	135% 1211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	214% 2.78mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	219% 5.26μg	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	23.4% 141IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	35.4% 354mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	220% 1.98mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	284% 6.54mg	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	188% 1315mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.4% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and 9.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 89 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 2.3 times more Saturated Fat, 9.1 times more Omega 6 and 2.2 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.3 times more Carbohydrate and 12.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.