Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	40% 1159kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	21% 3.57g	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	121% 157g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	80% 58g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	18.6% 0.24mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	1.1% 0.99mg	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	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	15.5% 155mg	66% 661mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	67.7% 0.61mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	120% 2.76mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dried Sunflower Seed Kernels have 7.8 times more Vitamin B1, 4.7 times more Vitamin B2, 7.8 times more Vitamin B3, 2.2 times more Vitamin B5, 11 times more Vitamin B6, 13.4 times more Vitamin B9, 2.8 times more Vitamin C and 15.8 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dried Sunflower Seed Kernels have 5.9 times more Copper, 3.5 times more Iron, 4.6 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium, 5.2 times more Selenium and 4.1 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 4.3 times more Calcium and 34.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 6.2 times more Fat, 2.1 times more Saturated Fat, 12.8 times more Omega 6, 2 times more Fiber and 5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.2 times more Omega 3, 4 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.