Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	40% 1159kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	139% 23.7g	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	95% 124g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	15% 5.75g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bars, hard, peanut butter	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	14.7% 0.19mg	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	8.93% 35.7μg	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	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	48% 0.43mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	79.6% 1.83mg	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	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	17% 577mg	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	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.12% 4.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, granola bars, hard, peanut butter:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 3.9 times more Vitamin B2, 4.2 times more Vitamin B3, 2.9 times more Vitamin B5, 14 times more Vitamin B6, 12.6 times more Vitamin B9 and 7 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, granola bars, hard, peanut butter:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 8.3 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, 3.5 times more Selenium and 4 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 31.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.2 times more Fat, 1.4 times more Saturated Fat, 1.9 times more Omega 6, 3 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.8 times more Omega 3 and 3.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.