Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX: 72.3g

Oil Roasted Sunflower Seeds have 1.4 times more energy per 100g than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX. It has very high energy density when compared to other foods. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	8.5% 8.26g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	15.4% 2.6g	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	40% 52.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	42.7% 31g	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	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	18% 10g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	29% 0.38mg	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	16.6% 66.5μg	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	0.62% 0.56mg	0.08% 0.072mg	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	123% 18.4mg	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	4.5% 5.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	4.4% 44mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	33.2% 0.76mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.18% 6.72g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, Granola Bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 300 calories of Oil Roasted Sunflower Seeds have 11.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 9.6 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 300 calories of Oil Roasted Sunflower Seeds have 5.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 5.2 times more Selenium and 2.7 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 1.9 times more Calcium, 2.9 times more Iron and 88 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.1 times more Fat, 3.5 times more Saturated Fat, 6.6 times more Omega 6, 2 times more Fiber and 2.5 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 300 kcal of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 7.2 times more Omega 3, 4.5 times more Carbohydrate and 19.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3