Comparing Nutrients in 300 calories Snack, BALANCE, original bar VS Sunflower Seeds

Weight per 300 calories

• Snack, BALANCE, original bar: 72.3g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Snack, BALANCE, original bar, which is very high in comparison to other foods. Snack, BALANCE, original bar having very high energy density.

Which food has more nutrients per 300 calories - Snack, BALANCE, original bar or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.94% 8.67g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0.25% 0.72mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	1.86% 1.35g	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	5.9% 2.24g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36% 20.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	120% 1081μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	53% 0.69mg	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	22.8% 91μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.3% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	7.83% 47IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.22mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.3% 393mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.072μg	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	98% 7.88mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	43.6% 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% 336mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	30.6% 17μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 701.7 times more Vitamin A, 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 11.3 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B9 and 4.3 times more Vitamin E than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Snack, BALANCE, original bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 9.8 times more Calcium, 2.9 times more Iron, 1.5 times more Potassium and 39.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese and 1.6 times more Selenium than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snack, BALANCE, original bar has 3.3 times more Omega 3, 3.4 times more Carbohydrate, 18.7 times more Sugars and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Fat, 2.8 times more Saturated Fat, 9 times more Omega 6 and 2 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snack, BALANCE, original bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.