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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1737kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	54.5% 17.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	72% 93g	130g per day for Men 19-50 years
Sugars	165% 119g	NA	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	94% 36g	137% 52g	38g per day for Men 19-50 years
Protein	107% 59.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	59.5% 2023mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.9% 70.4g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin A and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B3, 6.4 times more Vitamin B5, 6.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.3 times more Vitamin C than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Snack, Mixed Berry Bar as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Snack, Mixed Berry Bar has 1.8 times more Calcium and 149 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Phosphorus and 2 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Mixed Berry Bar has 1.6 times more Omega 3 and 2.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.4 times more Fat, 1.5 times more Saturated Fat, 19.3 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.