Comparing Nutrients in 5 ounces Snacks, granola bars, soft, almond, confectioners coating VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 645kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	65.6% 85.2g	22% 28.3g	130g per day for Men 19-50 years
Sugars	66.5% 48g	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	16% 6.1g	32% 12g	38g per day for Men 19-50 years
Protein	21.8% 12g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	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	6.38% 25.5μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	72% 10.8mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.3% 193mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.089% 3.54μg	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	26.4% 2.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	39% 272mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 6.3 times more Vitamin B3, 3 times more Vitamin B5, 18.7 times more Vitamin B6, 12.6 times more Vitamin B9, 7 times more Vitamin C and 4.6 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Sunflower Seeds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Copper, 3.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 8.2 times more Selenium and 3.5 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Saturated Fat, 3 times more Carbohydrate and 13 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 4.3 times more Omega 3, 6.4 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.