Comparing Nutrients in 500 calories Sunflower Seeds VS Snack, BALANCE, original bar

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Snack, BALANCE, original bar: 121g

Sunflower Seeds have 1.4 times more energy per 100g than Snack, BALANCE, original bar. It has very high energy density when compared to other foods. Snack, BALANCE, original bar having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Snack, BALANCE, original bar?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.42% 1.2mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	45% 58.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	58% 42g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	9.83% 3.73g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	67.7% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	82.5% 1.07mg	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	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.2% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13% 78.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	47% 7.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.12μg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	37.3% 0.86mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.25% 9.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B9 and 4.3 times more Vitamin E than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 701.7 times more Vitamin A, 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 11.3 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.7 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese and 1.6 times more Selenium than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 9.8 times more Calcium, 2.9 times more Iron, 1.5 times more Potassium and 39.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3 times more Fat, 2.8 times more Saturated Fat, 9 times more Omega 6 and 2 times more Fiber than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 3.3 times more Omega 3, 3.4 times more Carbohydrate, 18.7 times more Sugars and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.