Comparing Nutrients in 300 calories Snack, Mixed Berry Bar VS Sunflower Seeds

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snack, Mixed Berry Bar, which is very high in comparison to other foods. Snack, Mixed Berry Bar having high energy density.

Which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16.3% 6.2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	5.5% 22μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.6% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.26% 1.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	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	18.5% 1.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	38.4% 269mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.2 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 6.4 times more Vitamin B3, 7.6 times more Vitamin B6, 5.3 times more Vitamin B9 and 79.5 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 2.1 times more Calcium, 1.5 times more Manganese and 75.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Selenium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snack, Mixed Berry Bar has 1.3 times more Saturated Fat, 3.2 times more Omega 3, 4.5 times more Carbohydrate, 15.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat and 7.8 times more Omega 6 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.