Comparing Nutrients in 300 calories Snacks, granola bars, hard, plain VS Roasted Sunflower Seeds

Weight per 300 calories

• Snacks, granola bars, hard, plain: 63.7g
• Roasted Sunflower Seeds: 51.5g

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

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, plain or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bars, hard, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	25% 18g	1.94% 1.4g	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	8.9% 3.38g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.16% 0.054mg	32% 0.41mg	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	3.66% 14.6μg	30.5% 122μg	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	0.64% 0.57mg	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	8.87% 1.33mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.75% 9.3μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	105% 0.94mg	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	23.5% 1.88mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	49.2% 1.13mg	47.3% 1.1mg	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	25.2% 176mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, plain vs Roasted Sunflower Seeds:

• Snacks, granola bars, hard, plain have 3.1 times more Vitamin B1 and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 7 times more Vitamin B5, 7.7 times more Vitamin B6, 8.3 times more Vitamin B9 and 10.1 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, hard, plain vs Roasted Sunflower Seeds:

• Snacks, granola bars, hard, plain have 121.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 3.4 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, hard, plain have 3.3 times more Carbohydrate and 12.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.8 times more Saturated Fat, 2.2 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Snacks, granola bars, hard, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.