Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, chocolate chip VS Sunflower Seed Flour

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, chocolate chip: 120g
• Sunflower Seed Flour: 153g

Snacks, granola bars, soft, uncoated, chocolate chip have 1.3 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, chocolate chip or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	42.3% 55g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	NA	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	3.3% 2.4g	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	% 6.17g	NA	g per day for Men 19-50 years
Sucrose	% 19.7g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	21% 7.98g	38g per day for Men 19-50 years
Protein	12% 6.76g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	89% 1.15mg	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	4.8% 19μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 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	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.9% 49mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	292% 2.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	32.7% 2.6mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.6mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	132% 3.03mg	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	30% 211mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	23.2% 348mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.31% 11.5g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Soft, Uncoated, Chocolate Chip VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, chocolate chip or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seed Flour:

• 500 kcal of Partially Defatted Sunflower Seed Flour contain 24.2 times more Vitamin B1, 4.2 times more Vitamin B2, 12.3 times more Vitamin B3, 24.8 times more Vitamin B5, 14.6 times more Vitamin B6 and 17.8 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, chocolate chip.
• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seed Flour:

• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have 75.7 times more Sodium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.6 times more Calcium, 8 times more Copper, 3.9 times more Iron, 6.9 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 6.7 times more Selenium and 4.9 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.
• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip lack sufficient amounts of Calcium
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have 8 times more Fat, 34.3 times more Saturated Fat, 1.4 times more Omega 6 and 1.5 times more Carbohydrate than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.8 times more Fiber and 10.9 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 500 calories.