Comparing Nutrients in 500 calories Sunflower Seeds VS Formulated bar, POWER BAR, chocolate

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Formulated bar, POWER BAR, chocolate: 138g

Sunflower Seeds have 1.6 times more energy per 100g than Formulated bar, POWER BAR, chocolate. It has very high energy density when compared to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Formulated bar, POWER BAR, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.58% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.8% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	57% 41.4g	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	30.4% 22g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.72g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	925% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	233% 3.03mg	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	48.6% 194μg	212% 847μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	321% 7.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	141% 127mg	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	201% 30mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.26% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	56% 4.5mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	81.3% 342mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	96% 2.2mg	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	80.7% 565mg	121% 846mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.37% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 8.8 times more Vitamin B1, 8.7 times more Vitamin B2, 6.3 times more Vitamin B3, 22.6 times more Vitamin B5, 2.6 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and 106.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Formulated bar, POWER BAR, chocolate:

• Dried Sunflower Seed Kernels have 4.2 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 10.4 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 55.1 times more Sodium and 3.2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 10.3 times more Fat, 2.1 times more Saturated Fat and 25.4 times more Omega 6 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 5.6 times more Carbohydrate and 18.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.