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

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.4% 824kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	96% 69.2g	7.47% 5.4g	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	16% 6.15g	58% 22g	38g per day for Men 19-50 years
Protein	99% 55.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	330% 2969μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1078mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	63.5% 7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Snack, BALANCE, original bar has more Vitamin A, 15.4 times more Vitamin B1, 6.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Vitamin B5, 1.9 times more Vitamin B9, 4.5 times more Vitamin E and 2.1 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 7 oz.

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

• Snack, BALANCE, original bar has 7.8 times more Calcium, 2.9 times more Iron and 84.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 1.5 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, BALANCE, original bar has 2 times more Omega 3, 2 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.2 times more Fat, 4.5 times more Saturated Fat, 17.9 times more Omega 6 and 3.6 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.