Comparing Nutrients in 7 ounces Sunflower Seeds VS Frozen novelties, fruit and juice bars

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen novelties, fruit and juice bars	6%	1%	93%

Macro Nutrients

	Sunflower Seeds	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Energy	40% 1159kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.26% 0.044g	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	31% 40g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	48% 34.7g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	1.97% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	3.8% 0.05mg	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	3.47% 14μg	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	21% 19mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	0% 0mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	14.2% 0.33mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Frozen novelties, fruit and juice bars:

• Dried Sunflower Seed Kernels have 134.5 times more Vitamin B1, 19.7 times more Vitamin B2, 52.4 times more Vitamin B3, 28.3 times more Vitamin B5, 53.8 times more Vitamin B6, 32.4 times more Vitamin B9 and more Vitamin E than Frozen novelties, fruit and juice bars.
• While Frozen novelties, fruit and juice bars contain 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, fruit and juice bars have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Frozen novelties, fruit and juice bars:

• Dried Sunflower Seed Kernels have 15.6 times more Calcium, more Copper, 27.6 times more Iron, 81.3 times more Magnesium, 11.8 times more Manganese, 110 times more Phosphorus, 12.2 times more Potassium, 265 times more Selenium and 100 times more Zinc than Frozen novelties, fruit and juice bars.
• While Frozen novelties, fruit and juice bars contain 16.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6.7 times more Energy, 514.6 times more Fat, more Saturated Fat, 7.5 times more Omega 3, 1047.7 times more Omega 6, 8.6 times more Fiber and 17.3 times more Protein than Frozen novelties, fruit and juice bars.
• While Frozen novelties, fruit and juice bars contain 6.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, fruit and juice bars have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, fruit and juice bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.