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.

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

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

• 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, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While 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 Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

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

• 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 Seed Kernels.
• While 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 Seed Kernels have similar amounts of Calcium, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 4.3 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While 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 Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.