Comparing Nutrients in 1 pound Snacks, granola bar, QUAKER, DIPPS, all flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	75% 2177kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	69.8% 91g	130g per day for Men 19-50 years
Sugars	235% 171g	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	38% 14.5g	103% 39g	38g per day for Men 19-50 years
Protein	61% 34g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.57mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	13.6% 54.4μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	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	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	127% 19mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.079% 3.18μg	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	65.8% 5.26mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	105% 735mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	120% 66.2μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	49.5% 5.44mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Sunflower Seeds:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Vitamin B1, 3.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B5, 11.7 times more Vitamin B6, 18.9 times more Vitamin B9, 4.7 times more Vitamin C and 8.4 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Sunflower Seeds:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 29.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.3 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 3.6 times more Selenium and 4.2 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 2 times more Saturated Fat, 2.7 times more Omega 3, 3.2 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 3.3 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.