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

Weight per 500 calories

• Snack, Mixed Berry Bar: 131g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Snack, Mixed Berry Bar, which is very high in comparison to other foods. Snack, Mixed Berry Bar having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.02g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	16% 20.7g	130g per day for Men 19-50 years
Sugars	47.4% 34.4g	3.23% 2.35g	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	27% 10.3g	25% 9.54g	38g per day for Men 19-50 years
Protein	30.7% 17g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.9% 35.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.44mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	53% 0.69mg	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	9.14% 36.6μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.87% 0.78mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.44% 2.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.52% 0.38mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.7% 137mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	31% 2.47mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	79% 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	64% 448mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has 4.1 times more Vitamin B1, 1.8 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B3, 4.2 times more Vitamin B5, 4.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 59.2 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Snack, Mixed Berry Bar has 2.3 times more Calcium, 1.4 times more Manganese and 226.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Copper, 1.3 times more Iron, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium and 1.3 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snack, Mixed Berry Bar has 2.8 times more Omega 3, 3.7 times more Carbohydrate and 14.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Fat and 11.2 times more Omega 6 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Fiber and Protein per 500 kcal.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.