Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	40.5% 1175kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	22.6% 3.84g	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	90% 117g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	72% 52.2g	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	71% 40g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	17.7% 0.23mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	17.3% 173mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 23μg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	169% 3.9mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B3, 6.3 times more Vitamin B5, 6.8 times more Vitamin B6, 8.4 times more Vitamin B9, 125.3 times more Vitamin E and 1.9 times more Vitamin K than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Mixed Berry Bar provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 7 ounces of Oil Roasted Sunflower Seeds have 7.4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 3.9 times more Selenium and 2 times more Zinc than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 149 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snack, Mixed Berry Bar contain similar levels of Calcium, 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, 4.9 times more Fat, 1.8 times more Saturated Fat, 17.7 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.5 times more Omega 3, 2.6 times more Carbohydrate and 8.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.