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

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.4% 824kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	96% 69.2g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	16% 6.15g	55.4% 21g	38g per day for Men 19-50 years
Protein	99% 55.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1078mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, BALANCE, original bar VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snack, BALANCE, original bar versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Snack, BALANCE, original bar have more Vitamin A, 5.1 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12, 10.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Vitamin B5, 1.9 times more Vitamin B9, 6.2 times more Vitamin E and 2.4 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snack, BALANCE, original bar have insufficient amounts of Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 7 ounces of Snack, BALANCE, original bar have 6.2 times more Calcium, 2.5 times more Iron, 1.4 times more Potassium and 84.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, BALANCE, original bar have 1.7 times more Omega 3, 2.1 times more Carbohydrate, 11.2 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 4.3 times more Fat, 6.2 times more Saturated Fat, 18.7 times more Omega 6 and 3.4 times more Fiber than Snack, BALANCE, original bar.