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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	28.4% 825kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	76% 99g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	49% 27.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	240% 3.1mg	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	84% 336μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	145% 131mg	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	247% 37mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	9.92% 99mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	225% 2.03mg	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	67.3% 5.4mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	99% 2.3mg	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	234% 1637mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Sunflower Seeds have 3.2 times more Vitamin E and 2.5 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 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.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• 5 ounces of Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 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.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 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.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 2.9 times more Carbohydrate and 11 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3