Comparing Nutrients in 500 calories Formulated bar, high fiber, chewy, oats and chocolate VS Sunflower Seeds

Weight per 500 calories

• Formulated bar, high fiber, chewy, oats and chocolate: 129g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Formulated bar, high fiber, chewy, oats and chocolate, which is very high in comparison to other foods. Formulated bar, high fiber, chewy, oats and chocolate having high energy density.

Which food has more nutrients per 500 calories - Formulated bar, high fiber, chewy, oats and chocolate or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.7g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	13% 17g	130g per day for Men 19-50 years
Sugars	44.3% 32g	3.1% 2.24g	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	2.8% 2g	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	% 8.8g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.14g	g per day for Men 19-50 years
Fiber	76% 29g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	88.6% 1.15mg	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	11.2% 45μg	48.6% 194μg	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	1.7% 1.54mg	1.33% 1.2mg	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	12.6% 1.9mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 321mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	37.4% 0.34mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	14.5% 1.16mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	72.6% 1.67mg	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	77% 539mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	20.8% 11.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Formulated bar, high fiber, chewy, oats and chocolate vs Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.4 times more Vitamin B3 and 2.3 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B9 and 15.9 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Formulated bar, high fiber, chewy, oats and chocolate vs Sunflower Seeds:

• Formulated bar, high fiber, chewy, oats and chocolate have 4.8 times more Calcium, 2.6 times more Manganese and 39.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Copper, 3.9 times more Iron, 4 times more Selenium and 1.7 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Formulated bar, high fiber, chewy, oats and chocolate have 6.1 times more Omega 3, 5.2 times more Carbohydrate, 14.3 times more Sugars and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 7.3 times more Omega 6 and 2.8 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.