Comparing Nutrients in 5 ounces Sunflower Seeds VS Snack, BALANCE, original bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, BALANCE, original bar	27%	26%	47%

Macro Nutrients

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Energy	28.5% 828kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	53% 69g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	68.2% 49.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	236% 2121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	79.7% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	97% 1.26mg	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	80.4% 322μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	73.2% 1.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	55% 8.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, BALANCE, original bar	Recommended Dietary Allowance
Calcium	11% 111mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	121% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	93% 7.44mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	44% 1mg	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	134% 936mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	28.3% 961mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snack, BALANCE, original bar:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, BALANCE, original bar have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• While Snack, BALANCE, original bar contains 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snack, BALANCE, original bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.