Comparing Nutrients in 5 ounces Formulated bar, POWER BAR, chocolate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 515kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	76% 99g	22% 28.3g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.74g	% 3.54g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	32% 12g	38g per day for Men 19-50 years
Protein	36% 20g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	952% 11.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.2mg	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	240% 3.1mg	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	218% 872μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	145% 131mg	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	78.2% 11.7mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	283% 2.55mg	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	207% 16.6mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	124% 870mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 5.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3, 14.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 6.5 times more Calcium, 2.2 times more Iron, 34.2 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, POWER BAR, chocolate has 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.5 times more Fat, 3.4 times more Saturated Fat, 2.4 times more Omega 3, 40.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.