Comparing Nutrients in 5 ounces Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 571kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	72.7% 95g	22% 28.3g	130g per day for Men 19-50 years
Sugars	63.4% 46g	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	28% 10.6g	32% 12g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42% 378μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	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	45% 180μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.5% 1.64μg	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	7.32% 44IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.27mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.2% 92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.007% 0.28μg	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	100% 8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	58.7% 411mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 89 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and 9.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.

Comparing minerals per 5 ounces for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 3.3 times more Carbohydrate and 12.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.7 times more Fat, 2.3 times more Saturated Fat, 9.1 times more Omega 6 and 2.2 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.