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

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Snack, Mixed Berry Bar: 131g

Toasted Sunflower Seeds have 1.6 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 - Toasted Sunflower Seeds or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Toasted 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	47.3% 46g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	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	12.8% 16.6g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	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	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	24.4% 9.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	25% 14g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.26mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	2.52% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	4.6% 46mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	68.8% 5.5mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	134% 935mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.55% 20.3g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Toasted Sunflower Seeds have 3 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6 and 5.3 times more Vitamin B9 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 Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 500 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 4.7 times more Copper, 2.2 times more Iron, 2.1 times more Phosphorus and 1.2 times more Zinc than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 3 times more Calcium, 1.5 times more Manganese, 1.5 times more Potassium and 240.8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snack, Mixed Berry Bar contain similar levels of Magnesium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 3.3 times more Fat and 12 times more Omega 6 than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 2.6 times more Omega 3 and 4.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snack, Mixed Berry Bar offer comparable quantities of Energy, Saturated Fat, Fiber and Protein per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3