Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors. It has very high energy density when compared to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	9.15% 1.55g	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	58.3% 76g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	48% 34.7g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	105% 1.37mg	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	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	27.3% 24.6mg	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	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	6% 60mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.51μg	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	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	61.3% 1.4mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B3, 15 times more Vitamin B5 and 1.7 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 20.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.3 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 8.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 9.2 times more Calcium, 2 times more Iron, 239.9 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Fat, 18.1 times more Omega 6 and 1.3 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.3 times more Saturated Fat, 3.7 times more Carbohydrate, 14.8 times more Sugars and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.