Comparing Nutrients in 5 ounces Snack, BALANCE, original bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 588kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	22% 28.3g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	32% 12g	38g per day for Men 19-50 years
Protein	71% 39.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	236% 2121μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.7% 12.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	147% 1.9mg	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	44.7% 179μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	73.2% 1.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.4% 92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55% 8.28mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	77% 770mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	193% 15.5mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	120% 2.76mg	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	94% 659mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	28.3% 961mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, BALANCE, original bar has 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.