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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 515kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	26.2% 34g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	36% 20g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	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	952% 11.4mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	451% 22.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	240% 3.1mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Formulated bar, POWER BAR, chocolate has 76 times more Vitamin B1, 7.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin E and 2.5 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Formulated bar, POWER BAR, chocolate has 7.2 times more Calcium, 3.1 times more Iron, 1.9 times more Magnesium, 102.7 times more Sodium and 1.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Selenium than Formulated bar, POWER BAR, chocolate.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, POWER BAR, chocolate has 2.9 times more Carbohydrate and 11 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 16 times more Fat, 4 times more Saturated Fat, 2.8 times more Omega 3, 58 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.