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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Formulated bar, POWER BAR, chocolate: 82.6g

Roasted 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 - Roasted Sunflower Seeds or Formulated bar, POWER BAR, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Roasted 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	26.5% 25.7g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 0.43g	g per day for Men 19-50 years
Fiber	15% 5.72g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	555% 6.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	263% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	45.6% 6.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	3.6% 36mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	121% 9.67mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	48.8% 205mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	75% 8.23mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.22% 8.12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 121.9 times more Vitamin B1, 12.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12 and 105.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Potassium and 6.3 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 11.5 times more Calcium, 1.3 times more Copper, 4.9 times more Iron, 3.1 times more Magnesium, 164.6 times more Sodium and 3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, POWER BAR, chocolate have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 10 times more Fat, 2.5 times more Saturated Fat, 36.2 times more Omega 6 and 1.2 times more Fiber than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 4.6 times more Carbohydrate and 17.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, POWER BAR, chocolate have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.