Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	28.5% 828kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	57.5% 9.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	71% 92g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	73.5% 53.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	11% 111mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.21% 7.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Dried Sunflower Seed Kernels have 11.2 times more Vitamin B1, 3.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B5, 11.7 times more Vitamin B6, 18.9 times more Vitamin B9, 4.7 times more Vitamin C and 8.4 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Dried Sunflower Seed Kernels have 8.3 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 3.6 times more Selenium and 4.2 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 29.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.5 times more Fat, 3.3 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2 times more Saturated Fat, 2.7 times more Omega 3, 3.2 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.