Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, granola bars, soft, uncoated, nut and raisin: 110g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Snacks, granola bars, soft, uncoated, nut and raisin. It has very high energy density when compared to other foods. Snacks, granola bars, soft, uncoated, nut and raisin having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, granola bars, soft, uncoated, nut and raisin?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	34.7% 5.9g	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	54% 70g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	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	16.2% 6.17g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	9.47% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10% 0.13mg	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	8.26% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	6% 60mg	9.25% 93mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	46.5% 0.42mg	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	41% 3.26mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	57.5% 1.32mg	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	38% 265mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	18.6% 280mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.18% 6.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Snacks, Granola Bars, Soft, Uncoated, Nut And Raisin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, granola bars, soft, uncoated, nut and raisin?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 500 calories of Roasted Sunflower Seeds have 2.1 times more Vitamin B3, 12.8 times more Vitamin B5, 5.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 500 kcal of Snacks, granola bars, soft, uncoated, nut and raisin contain 2.3 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, nut and raisin provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin B12
• 500 calories of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 500 calories of Roasted Sunflower Seeds have 3.8 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 500 kcal of Snacks, granola bars, soft, uncoated, nut and raisin contain 108.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, nut and raisin contain similar levels of Magnesium per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, nut and raisin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.9 times more Fat, 4.8 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 500 kcal of Snacks, granola bars, soft, uncoated, nut and raisin contain 2.3 times more Saturated Fat, 3.2 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, nut and raisin offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3