Comparing Nutrients in 5 ounces Snacks, granola bar, chewy, reduced sugar, all flavors VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 584kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	26.2% 34g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	14% 7.87g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	87.7% 1.14mg	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	6.02% 24μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	2.2% 2mg	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	14.4% 2.15mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 591mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	288% 2.6mg	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	36% 2.88mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	130% 3mg	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	32% 225mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors vs Roasted Sunflower Seeds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.8 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 16.8 times more Vitamin B5, 9 times more Vitamin B6, 13.9 times more Vitamin B9, 14 times more Vitamin C and 17.2 times more Vitamin E than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 5 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, chewy, reduced sugar, all flavors vs Roasted Sunflower Seeds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 6 times more Calcium and 104 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 7.3 times more Phosphorus, 4.3 times more Potassium, 13.9 times more Selenium and 3.9 times more Zinc than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 2.9 times more Carbohydrate and 7.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4 times more Fat, 2.8 times more Omega 3, 23.2 times more Omega 6, 3.6 times more Fiber and 3.5 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 5 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.