Comparing Nutrients in 1 pound Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76% 2209kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	72% 93g	130g per day for Men 19-50 years
Sugars	207% 150g	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	34.6% 13g	137% 52g	38g per day for Men 19-50 years
Protein	74% 41.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	71.6% 644μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	62.4% 249μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	7.06% 6.35mg	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	208% 31.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.2% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	81.6% 6.53mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	176% 1234mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	52% 1769mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	125% 1878mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Toasted Sunflower Seeds:

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has more Vitamin A, 1.9 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 11 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Toasted Sunflower Seeds:

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has 138 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.4 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut has 7.5 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 2.5 times more Fat, 8.2 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one pound.