Comparing Nutrients in 7 ounces Snack, BALANCE, original bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	28.4% 824kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	96% 69.2g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	16% 6.15g	45% 17g	38g per day for Men 19-50 years
Protein	99% 55.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	330% 2969μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	205% 2.67mg	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	62.5% 250μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.5% 129IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	77.3% 11.6mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1078mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	270% 21.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	168% 3.87mg	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	132% 923mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	63.5% 7mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 498.7 times more Vitamin A, 4.8 times more Vitamin B2, more Vitamin B12, 8 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 6 times more Vitamin E than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Snack, BALANCE, original bar vs Sunflower Seeds:

• Snack, BALANCE, original bar has 7 times more Calcium, 2.1 times more Iron and 28.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, BALANCE, original bar has 2.4 times more Omega 3, 2.4 times more Carbohydrate, 13.3 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 3.9 times more Saturated Fat, 12.6 times more Omega 6 and 2.8 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.