Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	93% 2685kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	57% 55.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	78.3% 25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	183% 238g	130g per day for Men 19-50 years
Sugars	19.5% 14g	106% 76.7g	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	0% 0g	2.3% 1.68g	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	% 3.36g	% 4.76g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 42g	g per day for Men 19-50 years
Fiber	127% 48g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	162% 91g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	1047% 13.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	1442% 72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	837% 11mg	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	265% 1061μg	1199% 4794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1210% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	343% 308mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	39.5% 395mg	402% 4019mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	711% 6.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.7μg	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	243% 19.4mg	805% 64.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	511% 11.7mg	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	738% 5166mg	509% 3561mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	515% 283μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	117% 1751mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	401% 44mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 1 pound of Oil Roasted Sunflower Seeds has 2.7 times more Vitamin B1 and 4.3 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 1 lb of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 10.7 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 61.8 times more Vitamin C, more Vitamin D and 13.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Phosphorus and 1.3 times more Selenium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 1 lb of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 10.2 times more Calcium, 3.3 times more Iron, 2.6 times more Magnesium, 128.7 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 13.2 times more Omega 6 and 2.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 1 lb of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.5 times more Omega 3, 2.3 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Protein per one pound.