Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Sunflower Seeds

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	52.4% 68g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	9.03% 6.54g	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	69.3% 277μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	0.8% 0.72mg	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	1.3% 0.19mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.3% 107mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 28.9 times more Vitamin B1, 3 times more Vitamin B2, 12.2 times more Vitamin B3 and 93.6 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.2 times more Calcium, 4.5 times more Copper, 3.8 times more Magnesium, 3.2 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 2.1 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, fruit-filled, nonfat have 6.6 times more Carbohydrate, 29.5 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 33.5 times more Fat, 13 times more Saturated Fat, 40.7 times more Omega 6 and 2.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.