Comparing Nutrients in 1 pound Snacks, granola bars, soft, almond, confectioners coating VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	71% 2064kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	80.3% 25.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	72% 93g	130g per day for Men 19-50 years
Sugars	213% 154g	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	51.3% 19.5g	137% 52g	38g per day for Men 19-50 years
Protein	69.7% 39g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 5.98mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	20.4% 81.6μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	230% 34.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.7% 617mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11.3μg	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	84.5% 6.76mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	124% 871mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	53.6% 29.5μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2204mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, almond, confectioners coating vs Toasted Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1, 3.2 times more Vitamin B3, 18.6 times more Vitamin B5, 11.2 times more Vitamin B6, 13.2 times more Vitamin B9 and 7 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, soft, almond, confectioners coating vs Toasted Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 2.4 times more Calcium and 162 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 6 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, almond, confectioners coating have 2.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 2.8 times more Fat, 5.6 times more Omega 3, 10.3 times more Omega 6, 2.7 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 1 lb.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.