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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 628kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	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	73.4% 95g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	17% 6.52g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	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	35% 0.42mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	8.5% 34μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.55μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	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	45.4% 3.63mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	46.6% 326mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, soft, uncoated, plain have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 8 times more Vitamin B3, 13.3 times more Vitamin B5, 7.9 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, granola bars, soft, uncoated, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

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

• Snacks, granola bars, soft, uncoated, plain have 1.2 times more Calcium and 92.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium and 3.5 times more Zinc than Snacks, granola bars, soft, uncoated, plain.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, plain have 3.7 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3 times more Fat, 6.8 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 5 oz.
• Both Snacks, granola bars, soft, uncoated, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.