Comparing Nutrients in 300 calories Sunflower Seeds VS Formulated bar, POWER BAR, chocolate

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Formulated bar, POWER BAR, chocolate: 82.6g

Sunflower Seeds have 1.6 times more energy per 100g than Formulated bar, POWER BAR, chocolate. It has very high energy density when compared to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Formulated bar, POWER BAR, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.75% 0.47g	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	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	34.3% 25g	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	18.2% 13.2g	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	% 9.83g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.43g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	555% 6.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	263% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	140% 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	127% 508μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	193% 4.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	84.8% 76.3mg	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	120% 18mg	45.6% 6.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	4% 40mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	131% 1.2mg	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	33.7% 2.7mg	121% 9.67mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	48.8% 205mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	58% 1.33mg	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	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	75% 8.23mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.22% 8.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 8.8 times more Vitamin B1, 8.7 times more Vitamin B2, 6.3 times more Vitamin B3, 22.6 times more Vitamin B5, 2.6 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and 106.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• Dried Sunflower Seed Kernels have 4.2 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.4 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 55.1 times more Sodium and 3.2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 10.3 times more Fat, 2.1 times more Saturated Fat and 25.4 times more Omega 6 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 5.6 times more Carbohydrate and 18.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.