Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. It has very high energy density when compared to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	18.4% 3.13g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	55.5% 40.3g	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	58.4% 0.76mg	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	39.4% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60% 1.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.4% 38.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	6% 60mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.006% 0.25μg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	77.7% 1.8mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.9 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Copper, 2.8 times more Phosphorus, 1.8 times more Potassium and 4.9 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.3 times more Calcium, 2.1 times more Iron and 93.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Fat, 1.9 times more Saturated Fat, 9 times more Omega 6 and 1.4 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4 times more Carbohydrate and 17.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.