Comparing Nutrients in 7 ounces Sunflower Seeds VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	40% 1159kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	9.92% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	111% 144g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	96% 69.7g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	11% 4.17g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	134% 1207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	214% 2.78mg	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	113% 450μg	53.6% 214μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	22% 0.2mg	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	130% 10.4mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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	187% 1310mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.78% 28.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Breakfast bar, corn flake crust with fruit:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin C and 46.3 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 202.7 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Breakfast bar, corn flake crust with fruit have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Breakfast bar, corn flake crust with fruit:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 18 times more Copper, 12 times more Magnesium, 6.4 times more Phosphorus, 3.3 times more Potassium, 3.5 times more Selenium and 1.2 times more Zinc than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 37.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Breakfast bar, corn flake crust with fruit have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 6.9 times more Fat, 3 times more Saturated Fat, 27.1 times more Omega 6, 4.1 times more Fiber and 4.7 times more Protein than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 3.6 times more Carbohydrate and 13.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Breakfast bar, corn flake crust with fruit have similar amounts of Omega 3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.