Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	91% 2640kcal	67% 1946kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	73.5% 71.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	186% 242g	130g per day for Men 19-50 years
Sugars	17% 12.4g	107% 77.7g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	35.3% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	22% 0.29mg	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	51% 204μg	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% 0mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	255% 2.3mg	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	215% 17.2mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	154% 3.53mg	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	176% 1229mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	55.4% 1882mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	88.6% 1329mg	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	1.15% 42.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B3, 18.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 3.6 times more Copper, 1.2 times more Magnesium, 2.7 times more Manganese, 4.3 times more Phosphorus, 2 times more Potassium, 8.7 times more Selenium and 3.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 97.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 3.2 times more Fat, 4.3 times more Saturated Fat and 8.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 2.8 times more Omega 3, 2.2 times more Carbohydrate and 6.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Fiber and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.