Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Roasted Sunflower Seeds

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	16% 20.7g	130g per day for Men 19-50 years
Sugars	91% 66g	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	15% 11g	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	% 6.24g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	28.5% 11g	25% 9.54g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	115% 462μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.14% 0.32mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.5% 178mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Roasted Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 3.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 10.3 times more Vitamin B3 and 69.7 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Roasted Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.7 times more Calcium, 4.6 times more Copper, 1.5 times more Magnesium, 5.6 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 5.5 times more Carbohydrate and 28.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 32.5 times more Fat, 15.3 times more Saturated Fat, 58 times more Omega 6 and 1.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.