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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Toasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	42.4% 1228kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	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	60% 23g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	61% 34g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	11.3% 113mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.83% 30.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 7 ounces of Toasted Sunflower Seeds have 4.9 times more Vitamin B3, 6.4 times more Vitamin B5, 6.9 times more Vitamin B6 and 8.5 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snack, Mixed Berry Bar provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Snack, Mixed Berry Bar:

• 7 ounces of Toasted Sunflower Seeds have 7.5 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Phosphorus and 2 times more Zinc than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.8 times more Calcium and 149 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snack, Mixed Berry Bar contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 5.4 times more Fat, 1.5 times more Saturated Fat, 19.3 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.6 times more Omega 3 and 2.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.