Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	28.5% 828kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	10% 1.73g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	11% 111mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	41% 0.37mg	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	93% 7.44mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, granola bars, hard, chocolate chip:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 3.6 times more Vitamin B2, 15 times more Vitamin B3, 2.2 times more Vitamin B5, 23.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 14 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, granola bars, hard, chocolate chip:

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 2.6 times more Potassium, 4.2 times more Selenium and 2.6 times more Zinc than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 38.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bars, hard, chocolate chip have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.2 times more Fat, 18.9 times more Omega 6, 2 times more Fiber and 2.8 times more Protein than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 2.6 times more Saturated Fat and 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bars, hard, chocolate chip have similar amounts of Omega 3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.