Comparing Nutrients in 300 calories Snacks, granola bites, mixed flavors VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Snacks, granola bites, mixed flavors: 66.5g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Snacks, granola bites, mixed flavors, which is very high in comparison to other foods. Snacks, granola bites, mixed flavors having very high energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bites, mixed flavors or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.54g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	27.5% 20g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	9.98% 3.8g	14% 5.37g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.15% 1.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.47% 0.097mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	31% 0.4mg	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	5.5% 22μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.94% 0.047μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.11% 0.67IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.04% 6.05μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	13% 1.04mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	46% 1.05mg	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	20.5% 144mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	5.58% 190mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.021% 0.78g	3700g per day for Men 19-50 years

Snacks, Granola Bites, Mixed Flavors VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bites, mixed flavors or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Snacks, granola bites, mixed flavors vs Oil Roasted Sunflower Seeds:

• 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 11.7 times more Vitamin B5, 4.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 11 times more Vitamin E than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Snacks, granola bites, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bites, mixed flavors vs Oil Roasted Sunflower Seeds:

• 300 calories of Snacks, granola bites, mixed flavors have 73.1 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 5.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 2.1 times more Zinc than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 300 calories.
• 300 calories of Snacks, granola bites, mixed flavors lack sufficient amounts of Potassium
• Both Snacks, granola bites, mixed flavors as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bites, mixed flavors have 1.8 times more Saturated Fat, 3.7 times more Omega 3, 3.8 times more Carbohydrate and 12.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 11.2 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3