Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Energy	28.4% 825kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	12.6% 2.14g	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	76.5% 100g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	56.5% 41g	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	3.93% 2.85g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 23.4g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, chocolate chip	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	7.2% 0.094mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	43% 0.39mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	78% 1.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27.5% 412mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.25% 9.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Sunflower Seeds have 3 times more Vitamin B2, 9.2 times more Vitamin B3, 20.6 times more Vitamin B5, 12.2 times more Vitamin B6, 14.8 times more Vitamin B9 and 84.2 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 1.6 times more Vitamin B1 and 6.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Calcium, 6.7 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 6.6 times more Phosphorus, 3.6 times more Potassium, 7.1 times more Selenium and 4.1 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 97 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.4 times more Energy, 3 times more Fat, 21.7 times more Omega 6, 2.9 times more Fiber and 3.4 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 2.9 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, chocolate chip offer comparable quantities of Saturated Fat and Omega 3 per five ounces.