Comparing Nutrients in 300 calories Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g

Sunflower Seeds have 1.4 times more energy per 100g than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE. It has very high energy density when compared to other foods. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	9.36% 9.07g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	30% 39g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	17.4% 12.6g	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	0.38% 0.28g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 6.9g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	173% 27.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	237% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	137% 1.8mg	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	29% 117μg	197% 787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	199% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	56.2% 50.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	4% 40mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.032% 1.27μg	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	33.7% 2.7mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	84% 1.93mg	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	48.4% 339mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	84.6% 46.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	65.8% 7.24mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Dried Sunflower Seed Kernels have 8.5 times more Vitamin B1 and 2.9 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 180.7 times more Vitamin A, 12.2 times more Vitamin B2, 6.5 times more Vitamin B3, 20.4 times more Vitamin B5, 2.6 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 70.4 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 300 calories for Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 16.5 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium, 62.2 times more Sodium and 2.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.9 times more Fat, 6.2 times more Omega 6 and 1.4 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.8 times more Saturated Fat, 3 times more Omega 3, 3.8 times more Carbohydrate, 9.3 times more Sugars and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.