Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, raisin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, raisin	Sunflower Seeds	Recommended Dietary Allowance
Energy	70% 2032kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	103% 39g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, raisin	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	87.3% 1.05mg	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	31.2% 5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	24% 95μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34% 0.82μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, raisin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 458mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	138% 11mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	143% 998mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	129% 71.2μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	85.3% 1279mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, uncoated, raisin vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, raisin have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2.2 times more Vitamin B2, 7.6 times more Vitamin B3, 2.4 times more Vitamin B5, 13.1 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, soft, uncoated, raisin vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, raisin have 1.3 times more Calcium and 31.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 3.4 times more Selenium and 3.8 times more Zinc than Snacks, granola bars, soft, uncoated, raisin.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, uncoated, raisin have 2.1 times more Saturated Fat, 2.8 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 7.6 times more Omega 6, 2 times more Fiber and 2.7 times more Protein than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.