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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Sunflower Seed Kernels have 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Dried Sunflower Seed Kernels and Formulated bar, POWER BAR, chocolate have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Formulated bar, POWER BAR, chocolate contains 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.