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

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 571kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	63.4% 46g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42% 378μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.2% 92mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 7 times more Vitamin C, 7 times more Vitamin E and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.

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

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.5 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.8 times more Carbohydrate and 11.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.6 times more Fat, 2.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.