Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	29% 839kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 47.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	2.68% 2.4mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	17% 71mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 4 times more Vitamin B2, 10.3 times more Vitamin B3, 165.1 times more Vitamin E and 2.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Oil Roasted Sunflower Seeds have 29 times more Calcium, 7.7 times more Copper, 2.5 times more Magnesium, 9.3 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 57 times more Fat, 35.3 times more Saturated Fat, 4.3 times more Omega 3, 103 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 3.4 times more Carbohydrate, 14.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6