Comparing Nutrients in 5 ounces Snack, Mixed Berry Bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 543kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	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	29.5% 11g	32% 12g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	9.92% 39.7μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	30% 0.72μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.47% 2.83IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.3μg	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	33.5% 2.68mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	69.5% 486mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Mixed Berry Bar has 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Fiber per 5 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.