Comparing Nutrients in 7 ounces Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	40% 1159kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	30% 5.12g	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	80% 104g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	46.3% 33.5g	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	1% 0.73g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 18.4g	g per day for Men 19-50 years
Fiber	45% 17g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	366% 4.76mg	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	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	15.5% 155mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	352% 28mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	223% 5.14mg	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	223% 1558mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Dried Sunflower Seed Kernels have 12.3 times more Vitamin B1 and 4.2 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 124.7 times more Vitamin A, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 14.1 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Dried Sunflower Seed Kernels have 1.3 times more Copper and 1.6 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 11.4 times more Calcium, 2.7 times more Iron, 1.3 times more Manganese, 42.9 times more Sodium and 1.9 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Magnesium, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 4.2 times more Fat, 8.9 times more Omega 6 and 2 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 2.1 times more Omega 3, 2.6 times more Carbohydrate and 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Saturated Fat and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.