Comparing Nutrients in 500 calories Sunflower Seed Flour VS Snack, Mixed Berry Bar

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Snack, Mixed Berry Bar: 131g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Sunflower Seed Flour	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	47.4% 34.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.98g	27% 10.3g	38g per day for Men 19-50 years
Protein	132% 73.7g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	3.9% 35.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	11.6% 0.15mg	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	85% 340μg	9.14% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.87% 0.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.44% 2.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.52% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	17.5% 175mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	35.4% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	127% 10mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	111% 2.56mg	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	151% 1057mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.55% 20.3g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Snack, Mixed Berry Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Snack, Mixed Berry Bar?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Snack, Mixed Berry Bar:

• 500 calories of Sunflower Seed Flour have 13.2 times more Vitamin B1, 10 times more Vitamin B3, 7 times more Vitamin B5, 7.6 times more Vitamin B6 and 9.3 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snack, Mixed Berry Bar provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• 500 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Snack, Mixed Berry Bar:

• 500 calories of Sunflower Seed Flour have 1.3 times more Calcium, 8.2 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Selenium and 2.2 times more Zinc than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 5.7 times more Potassium and 126.8 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snack, Mixed Berry Bar contain similar levels of Manganese per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 4.3 times more Protein than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 5.6 times more Fat, 23.7 times more Saturated Fat, 53.2 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snack, Mixed Berry Bar offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6