Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX: 121g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX. It has very high energy density when compared to other foods. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	14% 13.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	67% 87g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	71.2% 51.6g	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	25% 9.54g	12% 4.58g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.4% 364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48% 0.63mg	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	51% 204μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.13% 0.12mg	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	149% 22.4mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	7.53% 9.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	6% 60mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	30.3% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.006% 0.24μg	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	41% 3.26mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	55.4% 1.27mg	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	142% 992mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more Vitamin B5, 1.8 times more Vitamin B9 and 7 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 8.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 4.9 times more Phosphorus, 3.2 times more Potassium, 5.4 times more Selenium and 2.8 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 2.3 times more Calcium, 3.2 times more Iron and 86.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Fat, 2.6 times more Saturated Fat, 6.5 times more Omega 6, 2.1 times more Fiber and 2.4 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 8.3 times more Omega 3, 4.2 times more Carbohydrate and 22 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.