Comparing Nutrients in 5 ounces Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 571kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.83g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	33% 24g	5.12% 3.7g	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	0.72% 0.52g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 13g	% 3.54g	g per day for Men 19-50 years
Fiber	16% 6.1g	32% 12g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	59% 530μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	451% 22.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	262% 3.4mg	147% 1.9mg	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	375% 1498μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	378% 9.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	29.5% 177IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	79.4% 12mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Sunflower Seeds	Recommended Dietary Allowance
Calcium	126% 1256mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.06% 2.4μg	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	252% 20mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	120% 2.76mg	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	159% 1113mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	161% 88.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 124.7 times more Vitamin A, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 14.1 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.3 times more Vitamin B1 and 4.2 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparing minerals per 5 ounces for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Sunflower Seeds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 11.4 times more Calcium, 2.7 times more Iron, 1.3 times more Manganese, 42.9 times more Sodium and 1.9 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 1.6 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 1.2 times more Saturated Fat, 2.1 times more Omega 3, 2.6 times more Carbohydrate and 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.2 times more Fat, 8.9 times more Omega 6 and 2 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.