Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	28.4% 825kcal	22% 644kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	44.7% 7.6g	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	49% 27.4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	13% 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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14% 0.34μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	60% 0.54mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	74% 1.7mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin 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, nut and raisin 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, nut and raisin:

• 5 ounces of Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 16.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.9 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 1.8 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 5 ounces of Roasted Sunflower Seeds have 4.8 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Selenium and 3.3 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 84.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, nut and raisin contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.3 times more Energy, 2.4 times more Fat, 6.1 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 1.8 times more Saturated Fat, 2.5 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.