Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	42.4% 1228kcal	31% 901kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	59% 19g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	62.6% 10.6g	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	97% 126g	130g per day for Men 19-50 years
Sugars	NA	NA	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	29.2% 11g	38g per day for Men 19-50 years
Protein	61% 34g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	32.4% 5.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	18.3% 0.24mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	11.3% 113mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	83.8% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	54% 4.33mg	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	104% 2.4mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, nut and raisin per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, granola bars, soft, uncoated, nut and raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 16.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 7.9 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 7 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 7 ounces of Toasted Sunflower Seeds have 4.8 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium and 3.3 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 7 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 1.5 times more Calcium and 84.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.4 times more Energy, 2.8 times more Fat, 7 times more Omega 6, 2.1 times more Fiber and 2.2 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 7 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 1.6 times more Saturated Fat, 2.2 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.