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

Weight per 300 calories

• Snacks, granola bars, hard, almond: 60.6g
• Sunflower Seed Flour: 92g

Snacks, granola bars, hard, almond have 1.5 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Snacks, granola bars, hard, almond	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	4.7% 0.8g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	7.66% 2.9g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	53.3% 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	1.8% 7.27μg	51% 204μg	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	1.33% 1.2mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	175% 1.58mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	79% 1.8mg	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	91% 634mg	700mg per day for Men 19-50 years
Potassium	4.87% 165mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	0.19% 6.87g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 17.3 times more Vitamin B1, 5.8 times more Vitamin B2, 18.2 times more Vitamin B3, 21.5 times more Vitamin B5, 24.3 times more Vitamin B6 and 28.1 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
• Both Snacks, granola bars, hard, almond as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Snacks, granola bars, hard, almond have 56.2 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 5.4 times more Calcium, 20.5 times more Copper, 4 times more Iron, 6.5 times more Magnesium, 2.2 times more Manganese, 4.6 times more Phosphorus, 5.9 times more Selenium and 4.8 times more Zinc than Snacks, granola bars, hard, almond.
• 300 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Calcium
• Both Snacks, granola bars, hard, almond as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, almond have 10.4 times more Fat, 59.7 times more Saturated Fat and 2.8 times more Omega 6 than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.6 times more Fiber and 9.5 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Sunflower Seed Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Snacks, granola bars, hard, almond as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 300 calories.