Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	28.5% 828kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	21% 3.57g	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	72.7% 95g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	63.4% 46g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	66.7% 0.87mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.5% 1.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.32% 44IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	35% 5.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	11% 111mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	68.7% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.007% 0.28μg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	89% 2.04mg	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	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and 9.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 89 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.7 times more Fat, 2.3 times more Saturated Fat, 9.1 times more Omega 6 and 2.2 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.3 times more Carbohydrate and 12.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.