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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Toasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	42.4% 1228kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	60% 23g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	61% 34g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	11.3% 113mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.5% 18.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 ounces of Toasted Sunflower Seeds have 2.7 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 10.5 times more Vitamin B2, 8.8 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Copper and 1.5 times more Phosphorus than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 15.5 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 128.7 times more Sodium and 1.8 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted 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 Toasted Sunflower Seeds have 1.5 times more Energy, 4.7 times more Fat, 14.5 times more Omega 6 and 2.7 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 1.6 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Saturated Fat and Protein per seven ounces.