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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 593kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	76.5% 100g	25% 32.4g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	3.93% 2.85g	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	% 7.3g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 23.4g	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	14.3% 8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	5.67% 22.7μg	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	2.93% 0.44mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	35.6% 249mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	27.5% 412mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.14g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, chocolate chip VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 5.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 5.4 times more Vitamin B3, 20.4 times more Vitamin B5, 12 times more Vitamin B6, 14.6 times more Vitamin B9 and 117.2 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, chocolate chip vs Oil Roasted Sunflower Seeds:

• 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 97 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 6.6 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 6.5 times more Phosphorus, 2 times more Potassium, 7 times more Selenium and 4 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 3.1 times more Carbohydrate, 9.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 3.1 times more Fat, 1.3 times more Omega 3, 22.6 times more Omega 6, 2.8 times more Fiber and 3.6 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Oil Roasted Sunflower Seeds offer comparable quantities of Saturated Fat per five ounces.