Comparing Nutrients in 300 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR, which is very high in comparison to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Discover which food has more nutrients per 300 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	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	38.2% 49.7g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	14.7% 5.6g	14% 5.37g	38g per day for Men 19-50 years
Protein	12.5% 7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	23.6% 95μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.85% 23IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.77mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.15μg	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	52.6% 4.2mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	31% 216mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.2% 244mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.021% 0.78g	3700g per day for Men 19-50 years

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Oil Roasted Sunflower Seeds:

• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 18.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 6.6 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin B5
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Oil Roasted Sunflower Seeds:

• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.9 times more Iron, 1.2 times more Magnesium and 95.5 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper, 2.7 times more Phosphorus and 4.7 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Oil Roasted Sunflower Seeds contain similar levels of Manganese, Potassium and Zinc per 300 calories.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR have 4.3 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Fat, 2.5 times more Saturated Fat, 9.2 times more Omega 6 and 1.5 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.