Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	40% 1155kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	140% 23.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	78.2% 56.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	13% 0.17mg	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	11.4% 45.6μg	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% 1.8mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	86.4% 0.78mg	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	94% 7.54mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.21% 7.74g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 4.5 times more Vitamin B3, 8.7 times more Vitamin B5, 9.5 times more Vitamin B6, 10.3 times more Vitamin B9, 1.6 times more Vitamin C and 12.5 times more Vitamin E than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 2.5 times more Vitamin B1 and 5.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Snacks, granola bars, hard, plain:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.5 times more Potassium, 4.9 times more Selenium and 2.6 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 98 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bars, hard, plain have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.5 times more Fat, 2.2 times more Saturated Fat, 2.7 times more Omega 6, 2.1 times more Fiber and 1.9 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 2.7 times more Carbohydrate and 10.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bars, hard, plain have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.