Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	40% 1155kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	74.7% 54g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	31% 11.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	14% 139mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 22.3 times more Vitamin B5, 2.5 times more Vitamin E and 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin B12 and 13.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and 13 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 6.2 times more Calcium, 1.4 times more Iron and 162 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5.4 times more Fat, 1.5 times more Omega 3, 26.8 times more Omega 6 and 1.9 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.5 times more Carbohydrate and 10 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Saturated Fat and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.