Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Snack, Mixed Berry Bar

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Snack, Mixed Berry Bar: 131g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snack, Mixed Berry Bar. It has very high energy density when compared to other foods. Snack, Mixed Berry Bar having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	59% 77g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	47.4% 34.4g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	27% 10.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.9% 35.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	11.6% 0.15mg	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	49.4% 198μg	9.14% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0.87% 0.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.44% 2.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	2.52% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	35.4% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	45% 3.6mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	111% 2.56mg	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	137% 962mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.55% 20.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snack, Mixed Berry Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snack, Mixed Berry Bar?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 500 calories of Oil Roasted Sunflower Seeds have 3.1 times more Vitamin B3, 4.1 times more Vitamin B5, 4.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 81 times more Vitamin E than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 500 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 500 calories of Oil Roasted Sunflower Seeds have 4.8 times more Copper, 1.5 times more Iron, 2.1 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 1.9 times more Calcium, 1.5 times more Manganese, 1.4 times more Potassium and 230.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Mixed Berry Bar contain similar levels of Magnesium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 3.2 times more Fat and 11.4 times more Omega 6 than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 2.4 times more Omega 3, 4 times more Carbohydrate and 13.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Mixed Berry Bar offer comparable quantities of Energy, Saturated Fat, Fiber and Protein per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3