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

Weight per 300 calories

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX: 72.3g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX, which is very high in comparison to other foods. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.26g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	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	40% 52.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	7.23% 2.75g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	24.3% 218μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	16.6% 66.5μg	29% 117μg	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	0.08% 0.072mg	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	13% 1.92mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.4% 84mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	78.7% 6.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	17.3% 121mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	8.9% 134mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 141.7 times more Vitamin A, 1.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 9.4 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 2.1 times more Calcium, 2.3 times more Iron and 28.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Copper, 3.7 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium and 2.6 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 9.6 times more Omega 3, 5.1 times more Carbohydrate and 23 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6, 1.6 times more Fiber and 2.6 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.