Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	40.5% 1175kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	80% 104g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	46.3% 33.5g	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	0% 0g	1% 0.73g	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	% 1.47g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 18.4g	g per day for Men 19-50 years
Fiber	55.4% 21g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	71% 40g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	366% 4.76mg	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	116% 464μg	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	17.3% 173mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	106% 8.5mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	223% 5.14mg	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	323% 2260mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Vitamin B1 and 4.3 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 10.7 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 61.8 times more Vitamin C, more Vitamin D and 13.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Phosphorus and 1.3 times more Selenium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 10.2 times more Calcium, 3.3 times more Iron, 2.6 times more Magnesium, 128.7 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 13.2 times more Omega 6 and 2.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 1.5 times more Omega 3, 2.3 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Protein per seven ounces.