Comparing Nutrients in 1 pound Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	352% 5.63g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	69.8% 91g	130g per day for Men 19-50 years
Sugars	125% 91g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	119% 45.4g	103% 39g	38g per day for Men 19-50 years
Protein	121% 68g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	469% 6.1mg	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	92% 367μg	257% 1030μg	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	0% 0mg	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	69.6% 10.4mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	153% 12.2mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	385% 8.85mg	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	216% 1510mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	156% 85.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 15.3 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.6 times more Manganese and 44.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 2.7 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Selenium and 1.7 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 20.7 times more Omega 3, 3.1 times more Carbohydrate and 7.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 3.1 times more Saturated Fat, 6.1 times more Omega 6 and 1.4 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.