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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.34g	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	68.5% 89g	25% 32.4g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	37.3% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	38% 21.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	28.7% 115μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	21.7% 3.26mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	48% 3.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	67.4% 472mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.9g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 15.8 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.5 times more Manganese and 133.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 3.4 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 15.3 times more Omega 3, 2.7 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 4.9 times more Saturated Fat, 9.1 times more Omega 6 and 1.3 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.