Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.2% 557kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	25% 32.4g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	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	22% 8.36g	39.5% 15g	38g per day for Men 19-50 years
Protein	45.3% 25.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	76% 305μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	190% 4.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	1.73% 1.56mg	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	97% 14.6mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.5% 615mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	92% 7.37mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	53.3% 373mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Oil Roasted Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin B12 and 17.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 22 times more Vitamin B5, 3.5 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Oil Roasted Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5 times more Calcium, 1.2 times more Iron and 162 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium and 12.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.6 times more Carbohydrate and 8.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 5.6 times more Fat, 1.5 times more Saturated Fat, 1.8 times more Omega 3, 28 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.