Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	93% 2685kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	271% 352g	130g per day for Men 19-50 years
Sugars	19.5% 14g	283% 205g	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	46.7% 34g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 152g	g per day for Men 19-50 years
Fiber	127% 48g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	162% 91g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	555% 7.2mg	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	358% 1433μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	8.57% 7.7mg	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	1099% 165mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Oil Roasted Sunflower Seeds has 10.7 times more Vitamin B1, 4 times more Vitamin B2, 10.3 times more Vitamin B3, 165.1 times more Vitamin E and 2.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Oil Roasted Sunflower Seeds has 29 times more Calcium, 7.7 times more Copper, 2.5 times more Magnesium, 9.3 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron per one pound.
• 1 pound of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 57 times more Fat, 35.3 times more Saturated Fat, 4.3 times more Omega 3, 103 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 3.4 times more Carbohydrate, 14.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6