Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	28.4% 825kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	15% 2.55g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	57% 41.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	49% 27.4g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.79% 0.71mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	9.92% 99mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	48.4% 0.44mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	85.6% 1.97mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.24% 8.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B2, 6.6 times more Vitamin B3, 13.9 times more Vitamin B5, 6.6 times more Vitamin B6, 13.9 times more Vitamin B9, 2.8 times more Vitamin C and 11.7 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.8 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Vitamin K per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 7.6 times more Phosphorus, 3.8 times more Potassium, 7.9 times more Selenium and 4.3 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 4.8 times more Calcium and 104.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 6 times more Fat, 2.5 times more Saturated Fat, 18.2 times more Omega 6, 2.6 times more Fiber and 4.6 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.9 times more Omega 3, 3.3 times more Carbohydrate and 10.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.