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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g

Oil Roasted Sunflower Seeds have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Oil Roasted 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% 26g	9.36% 9.07g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	30% 39g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 6.9g	g per day for Men 19-50 years
Fiber	14% 5.37g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	18% 10g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	173% 27.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	237% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	4.4% 44mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	84.6% 46.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	65.8% 7.24mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.19% 7g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Formulated Bar, LUNA BAR, NUTZ OVER CHOCOLATE Nutrients Per 300 Kcal

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

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

• 300 calories of Oil Roasted Sunflower Seeds have 1.8 times more Vitamin B1 and 2.9 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 15.7 times more Vitamin B2, 13.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, 90.8 times more Vitamin C, more Vitamin D and 19.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

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

• 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 15 times more Calcium, 4.9 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium, 189 times more Sodium and 2.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Copper, Phosphorus and Selenium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 2.9 times more Fat, 9 times more Omega 6 and 1.7 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 3.4 times more Carbohydrate, 8 times more Sugars and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Energy and Saturated Fat per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide inadequate amounts of Omega 3 in 300 calories.