Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	91% 2640kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	82.3% 80g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	233% 303g	130g per day for Men 19-50 years
Sugars	17% 12.4g	172% 125g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	37% 14g	38g per day for Men 19-50 years
Protein	157% 87.7g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	122% 1.6mg	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	269% 1075μg	92% 367μg	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	5.04% 4.54mg	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	789% 118mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	31.8% 318mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	215% 17.2mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 pound of Roasted Sunflower Seeds has 2.2 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 31.8 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 2.6 times more Vitamin B1 and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 pound of Roasted Sunflower Seeds has 5.1 times more Copper, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.6 times more Potassium, 5 times more Selenium and 3.3 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 83.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Energy, 2.8 times more Fat, 6.3 times more Omega 3, 20.8 times more Omega 6, 3.6 times more Fiber and 2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 2.4 times more Saturated Fat, 2.8 times more Carbohydrate and 10.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3