Comparing Nutrients in 300 calories Snacks, granola bars, hard, almond VS Sunflower Seed Butter

Weight per 300 calories

• Snacks, granola bars, hard, almond: 60.6g
• Sunflower Seed Butter: 48.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Snacks, granola bars, hard, almond	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	NA	7.07% 5.12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	7.66% 2.9g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	20.6% 0.27mg	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	1.8% 7.27μg	29% 115μg	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% 0mg	1.46% 1.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	86.3% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	19% 1.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	44% 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	19.7% 138mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	4.87% 165mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	0.008% 0.3g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, almond vs Sunflower Seed Butter:

• 300 calories of Snacks, granola bars, hard, almond have 6.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B2, 8.9 times more Vitamin B3, 2 times more Vitamin B5, 9.4 times more Vitamin B6 and 15.8 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• 300 calories of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Snacks, granola bars, hard, almond as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, almond vs Sunflower Seed Butter:

• 300 calories of Snacks, granola bars, hard, almond have 106.4 times more Sodium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 10.1 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium and 2.5 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Sunflower Seed Butter contain similar levels of Manganese per 300 calories.
• 300 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Potassium
• Both Snacks, granola bars, hard, almond as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, almond have 3.3 times more Saturated Fat and 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Fat, 2.1 times more Omega 6 and 1.8 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Sunflower Seed Butter offer comparable quantities of Energy and Fiber per 300 calories.
• Both Snacks, granola bars, hard, almond as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.