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

Weight per 500 calories

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 124g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	15% 19.3g	130g per day for Men 19-50 years
Sugars	29% 21g	3.62% 2.63g	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	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	% 1.3g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 2g	g per day for Men 19-50 years
Fiber	14% 5.33g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	46% 25.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	51.6% 464μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.72mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	395% 19.7mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	110% 1099mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	141% 77.5μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.035% 1.3g	3700g per day for Men 19-50 years

Formulated Bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have more Vitamin A, 15.7 times more Vitamin B2, 13.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, 90.8 times more Vitamin C, more Vitamin D and 19.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1 and 2.9 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

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

• 500 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 15 times more Calcium, 4.9 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium, 189 times more Sodium and 2.7 times more Zinc than Oil Roasted Sunflower Seeds.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Oil Roasted Sunflower Seeds contain similar levels of Copper, Phosphorus and Selenium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 3.4 times more Carbohydrate, 8 times more Sugars and 1.5 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Fat, 9 times more Omega 6 and 1.7 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.