Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	40% 1155kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	107% 139g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	68.4% 49.6g	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	4.3% 3.1g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 24.2g	g per day for Men 19-50 years
Fiber	58% 22g	118% 44.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	147% 1.9mg	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	118% 470μg	17.4% 69.5μg	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	2.65% 2.4mg	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	345% 51.8mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	14% 139mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	94% 7.54mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	294% 6.76mg	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	327% 2292mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B2, 4 times more Vitamin B5, 6.8 times more Vitamin B9 and 17.8 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 6.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Formulated bar, high fiber, chewy, oats and chocolate:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Copper, 4.2 times more Iron, 2.8 times more Phosphorus, 1.9 times more Potassium, 8.9 times more Selenium and 2.7 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.6 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese and 79 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5 times more Fat, 1.5 times more Saturated Fat, 15.7 times more Omega 6 and 3.9 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.6 times more Omega 3, 2.9 times more Carbohydrate, 9.2 times more Sugars and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.