Comparing Nutrients in 1 pound Snacks, granola bar, with coconut, chocolate coated VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	151% 146g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	82.7% 14g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	69.8% 91g	130g per day for Men 19-50 years
Sugars	214% 155g	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	74% 28g	103% 39g	38g per day for Men 19-50 years
Protein	42% 23.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	10.2% 41μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	9.07% 1.36mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	99% 7.94mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	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	100% 699mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, with coconut, chocolate coated vs Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 4.4 times more Vitamin B2, 19.8 times more Vitamin B3, 11.2 times more Vitamin B6, 25.2 times more Vitamin B9, 2.8 times more Vitamin C and 117.2 times more Vitamin E than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated 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, with coconut, chocolate coated vs Sunflower Seeds:

• Snacks, granola bar, with coconut, chocolate coated have 16.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 5.6 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 4.3 times more Phosphorus, 2.5 times more Potassium, 3.2 times more Selenium and 4.3 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, with coconut, chocolate coated have 5.1 times more Saturated Fat, 2.8 times more Carbohydrate and 13.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, more Omega 3, 7.4 times more Omega 6, 1.4 times more Fiber and 4 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.