Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. It has very high energy density when compared to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	11% 1.88g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	33.3% 24g	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	14.7% 5.6g	38g per day for Men 19-50 years
Protein	18% 10g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	35% 0.46mg	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	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.15μg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	46.6% 1.07mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.23% 8.4g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Oil Roasted Sunflower Seeds have 18.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 6.6 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Oil Roasted Sunflower Seeds have 2.8 times more Copper, 2.7 times more Phosphorus and 4.7 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.9 times more Iron and 95.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Magnesium, Manganese, Potassium and Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.2 times more Fat, 2.5 times more Saturated Fat, 9.2 times more Omega 6 and 1.5 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.3 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR offer comparable quantities of Energy and Fiber per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide inadequate amounts of Omega 3 in 300 calories.