Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	42.4% 1228kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	NA	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	61% 34g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	11.3% 113mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	96% 0.87mg	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	169% 13.5mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Toasted Sunflower Seeds have 27 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 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 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Toasted Sunflower Seeds have 4.2 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 65 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Energy, 5.2 times more Fat, 3.1 times more Saturated Fat, 1.3 times more Omega 3, 14.8 times more Omega 6, 1.5 times more Fiber and 1.8 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.