Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, chocolate chip VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, chocolate chip: 120g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Snacks, granola bars, soft, uncoated, chocolate chip, which is very high in comparison to other foods. Snacks, granola bars, soft, uncoated, chocolate chip having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	170% 29g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 2g	g per day for Men 19-50 years
Fiber	12% 4.55g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	12% 6.76g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.9% 49mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	23.2% 348mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.035% 1.3g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Soft, Uncoated, Chocolate Chip VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip vs Oil Roasted Sunflower Seeds:

• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have 7.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 14.4 times more Vitamin B5, 8.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 82.7 times more Vitamin E 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, Vitamin B9 and Vitamin E
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have 137.4 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 4.7 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 4.6 times more Phosphorus, 1.4 times more Potassium, 5 times more Selenium and 2.8 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip lack sufficient amounts of Potassium
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip have 1.2 times more Saturated Fat, 4.3 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 16 times more Omega 6, 2 times more Fiber and 2.5 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.