Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	29% 839kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	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	37.8% 0.45mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	9.27% 0.12mg	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	8.15% 32.6μg	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	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	110% 2.5mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bars, hard, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Snacks, granola bars, hard, plain 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 bars, hard, plain:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 8.5 times more Vitamin B5, 9.3 times more Vitamin B6, 10.2 times more Vitamin B9 and 17.4 times more Vitamin E than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 4.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snacks, granola bars, hard, plain:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 4.1 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 2.6 times more Zinc than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 98 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bars, hard, plain contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 2.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 3, 2.9 times more Omega 6, 2 times more Fiber and 2 times more Protein than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 2.8 times more Carbohydrate and 9.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.