Comparing Nutrients in 1 pound Snack, Mixed Berry Bar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, Mixed Berry Bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1737kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	54.5% 17.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	80% 104g	130g per day for Men 19-50 years
Sugars	165% 119g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	94% 36g	127% 48g	38g per day for Men 19-50 years
Protein	107% 59.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	276% 3.6mg	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	31.8% 127μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.77% 1.3mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	NA	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	107% 8.57mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	410% 9.43mg	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	222% 1556mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	59.5% 2023mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.9% 70.4g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snack, Mixed Berry Bar vs Oil Roasted Sunflower Seeds:

• Snack, Mixed Berry Bar has more Vitamin A and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B3, 6.3 times more Vitamin B5, 6.8 times more Vitamin B6, 8.4 times more Vitamin B9, 1.8 times more Vitamin C, 125.3 times more Vitamin E and 1.9 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Snack, Mixed Berry Bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snack, Mixed Berry Bar vs Oil Roasted Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.2 times more Calcium and 149 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 3.9 times more Selenium and 2 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Mixed Berry Bar has 1.5 times more Omega 3, 2.6 times more Carbohydrate and 8.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 1.8 times more Saturated Fat, 17.7 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.