Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	42.4% 1228kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	95% 123g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	61% 34g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.3% 0.2mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	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, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	11.3% 113mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	88% 0.79mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	116% 2.68mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, peanut butter and chocolate chip 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, peanut butter and chocolate chip:

• 7 ounces of Toasted Sunflower Seeds have 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 13.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, peanut butter and chocolate chip 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, peanut butter and chocolate chip:

• 7 ounces of Toasted Sunflower Seeds have 4.6 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.4 times more Calcium and 109.3 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, 2.6 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 1.8 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3