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

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 588kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	71% 39.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	236% 2121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.7% 12.7mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	86.4% 1.12mg	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	44.7% 179μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	77% 770mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	28.3% 961mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, BALANCE, original bar VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snack, BALANCE, original bar versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Snack, BALANCE, original bar have more Vitamin A, 5.1 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12, 10.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Vitamin B5, 1.9 times more Vitamin B9, 6.2 times more Vitamin E and 2.4 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snack, BALANCE, original bar have insufficient amounts of Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 5 ounces of Snack, BALANCE, original bar have 6.2 times more Calcium, 2.5 times more Iron, 1.4 times more Potassium and 84.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, BALANCE, original bar have 1.7 times more Omega 3, 2.1 times more Carbohydrate, 11.2 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 6.2 times more Saturated Fat, 18.7 times more Omega 6 and 3.4 times more Fiber than Snack, BALANCE, original bar.