Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, chocolate chip VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 593kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	76.5% 100g	22% 28.3g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	3.93% 2.85g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 23.4g	% 3.54g	g per day for Men 19-50 years
Fiber	14% 5.4g	32% 12g	38g per day for Men 19-50 years
Protein	14.3% 8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	5.67% 22.7μg	80.4% 322μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	283% 2.55mg	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	39% 3.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	35.6% 249mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	27.5% 412mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.14g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, chocolate chip have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B1, 4.3 times more Vitamin B2, 10.9 times more Vitamin B3, 3.3 times more Vitamin B5, 20.4 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and 113.5 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Dried 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 bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

• Snacks, granola bars, soft, uncoated, chocolate chip have 32.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 6.6 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium, 4.8 times more Selenium and 3.8 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, chocolate chip have 1.4 times more Saturated Fat, 3.5 times more Carbohydrate and 11 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 3.1 times more Fat, 15.2 times more Omega 6, 2.3 times more Fiber and 3.7 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.