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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	91% 2640kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	27.4% 8.75g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	233% 303g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	157% 87.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	31.8% 318mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.4% 51g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 27 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 7 times more Vitamin C, 7 times more Vitamin E and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B3 per 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 4.6 times more Fat, 2.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.8 times more Carbohydrate and 11.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.