Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	29% 839kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	79.4% 103g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	68.6% 49.8g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	153% 2mg	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	83% 332μg	38.3% 153μg	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	1.73% 1.56mg	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	343% 51.5mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	15.7% 0.14mg	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	76% 6.07mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	NA	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	231% 1615mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Breakfast bar, corn flake crust with fruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of Oil Roasted Sunflower Seeds have more Vitamin B5, 2.2 times more Vitamin B9 and 47.8 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 3.1 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 5 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Calcium, 18 times more Copper, 4.7 times more Magnesium, 11.1 times more Phosphorus, 2.5 times more Potassium, 5.2 times more Selenium and 1.3 times more Zinc than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 112.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breakfast bar, corn flake crust with fruit contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat, 1.4 times more Omega 3, 40.2 times more Omega 6, 5 times more Fiber and 4.6 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 3.2 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.