Comparing Nutrients in 300 calories Sunflower Seeds VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 67.3g

Sunflower Seeds have 1.3 times more energy per 100g than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors. It has very high energy density when compared to other foods. Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	15% 2.53g	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	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	18.6% 13.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.43% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	27.7% 0.36mg	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	13.6% 54.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4% 40mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.067μg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	92% 2.1mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.7 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Dried Sunflower Seed Kernels have more Calcium, 2 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Selenium and 1.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 2.1 times more Manganese and 58.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.6 times more Fat, 2.4 times more Saturated Fat and 4.7 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 27.1 times more Omega 3, 4.1 times more Carbohydrate, 10 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.