Comparing Nutrients in 500 calories Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Sunflower Seeds

Weight per 500 calories

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 124g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE, which is very high in comparison to other foods. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE having very high energy density.

Which food has more nutrients per 500 calories - Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	50% 65g	13% 17g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0.63% 0.46g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	% 2.14g	g per day for Men 19-50 years
Fiber	14% 5.33g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	46% 25.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	51.6% 464μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.72mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	395% 19.7mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	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	328% 1311μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.4mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 155IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69.5% 10.4mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1099mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.1μg	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	220% 17.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	139% 974mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	141% 77.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 180.7 times more Vitamin A, 12.2 times more Vitamin B2, 6.5 times more Vitamin B3, 20.4 times more Vitamin B5, 2.6 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 70.4 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Vitamin B1 and 2.9 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparing minerals per 500 calories for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 16.5 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium, 62.2 times more Sodium and 2.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 1.8 times more Saturated Fat, 3 times more Omega 3, 3.8 times more Carbohydrate, 9.3 times more Sugars and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Fat, 6.2 times more Omega 6 and 1.4 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.