Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, granola bars, hard, almond	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 702kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	NA	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	18% 6.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	19.5% 11g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	87.8% 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	4.25% 17μg	84.3% 337μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	44.3% 3.54mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	46% 323mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, almond vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B2, 6.9 times more Vitamin B3, 15.2 times more Vitamin B5, 17.1 times more Vitamin B6 and 19.8 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• Both Snacks, granola bars, hard, almond as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Toasted Sunflower Seeds:

• 5 ounces of Snacks, granola bars, hard, almond have 85.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 14.4 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 2.1 times more Saturated Fat, 1.3 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.2 times more Fat, 10.2 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, almond.