Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	40.5% 1175kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	42.2% 7.2g	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	110% 143g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	117% 85g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	71% 40g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	79.4% 1.03mg	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	45.6% 183μg	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	2.43% 2.2mg	0.22% 0.2mg	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	481% 72mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	17.3% 173mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	91% 2.1mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 7 ounces of Oil Roasted Sunflower Seeds have 16.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 13.7 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 7 ounces of Oil Roasted Sunflower Seeds have 8 times more Copper, 2 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 2.6 times more Potassium, 7.4 times more Selenium and 3.9 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 1.3 times more Calcium, 2 times more Iron and 61.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Energy, 4.5 times more Fat, 4.9 times more Saturated Fat, 9.5 times more Omega 6, 2.8 times more Fiber and 3.5 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 5 times more Omega 3, 3.2 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.