Comparing Nutrients in 1 pound Snacks, granola bites, mixed flavors VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	70.5% 2046kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	140% 45g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	72% 93g	130g per day for Men 19-50 years
Sugars	188% 136g	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	68% 26g	137% 52g	38g per day for Men 19-50 years
Protein	58% 32.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.2% 0.9mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	37.4% 150μg	270% 1080μg	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	1% 0.91mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76% 11.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.034% 1.36μg	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	88.5% 7.08mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	332% 7.63mg	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	140% 980mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	NA	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bites, mixed flavors VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bites, mixed flavors versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, granola bites, mixed flavors vs Toasted Sunflower Seeds:

• 1 pound of Snacks, granola bites, mixed flavors has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 15.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Snacks, granola bites, mixed flavors.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, granola bites, mixed flavors vs Toasted Sunflower Seeds:

• 1 pound of Snacks, granola bites, mixed flavors has 55.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 7.4 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bites, mixed flavors has 1.7 times more Saturated Fat, 2.9 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 3.2 times more Fat, 16.1 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bites, mixed flavors.