Comparing Nutrients in 7 ounces Formulated bar, POWER BAR, chocolate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 720kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	7.17% 5.2g	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	43.8% 31.8g	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	% 23.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	% 4.96g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	45% 17g	38g per day for Men 19-50 years
Protein	50% 28g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1333% 16mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	631% 31.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	205% 2.67mg	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	305% 1220μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 183mg	3.1% 2.78mg	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	110% 16.4mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	397% 3.57mg	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	290% 23.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	168% 3.87mg	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	174% 1218mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 5.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3, 14.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 6.5 times more Calcium, 2.2 times more Iron, 34.2 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, POWER BAR, chocolate has 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.5 times more Fat, 3.4 times more Saturated Fat, 2.4 times more Omega 3, 40.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.