Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	93% 2685kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	53.4% 52g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	252% 328g	130g per day for Men 19-50 years
Sugars	19.5% 14g	268% 194g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	162% 91g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	152% 1370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	181% 2.36mg	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	104% 417μg	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	5.54% 5mg	0.5% 0.45mg	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	39.5% 395mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	114% 1.03mg	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	243% 19.4mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	208% 4.8mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX 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, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 pound of Oil Roasted Sunflower Seeds has 16.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 13.7 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 1 pound of Oil Roasted Sunflower Seeds has 8 times more Copper, 2 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 2.6 times more Potassium, 7.4 times more Selenium and 3.9 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 1.3 times more Calcium, 2 times more Iron and 61.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Energy, 4.5 times more Fat, 4.9 times more Saturated Fat, 9.5 times more Omega 6, 2.8 times more Fiber and 3.5 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 1 lb of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contains 5 times more Omega 3, 3.2 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.