Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Sunflower Seeds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	40% 1159kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	42.4% 7.2g	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	92% 119g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	93% 67.5g	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	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	11% 0.14mg	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	11.6% 0.28μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	15.5% 155mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.96μg	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% 2.96mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, granola bars, soft, almond, confectioners coating:

• Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 6.3 times more Vitamin B3, 3 times more Vitamin B5, 18.7 times more Vitamin B6, 12.6 times more Vitamin B9, 7 times more Vitamin C and 4.6 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, granola bars, soft, almond, confectioners coating:

• Dried Sunflower Seed Kernels have 5.3 times more Copper, 3.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 8.2 times more Selenium and 3.5 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 1.7 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.6 times more Fat, 4.3 times more Omega 3, 6.4 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 1.3 times more Saturated Fat, 3 times more Carbohydrate and 13 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.