Comparing Nutrients in 7 ounces Snack, Mixed Berry Bar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	24% 7.63g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	72% 52.2g	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	41.3% 15.7g	45% 17g	38g per day for Men 19-50 years
Protein	46.6% 26g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	14% 55.6μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	42% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 208mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.57% 23μg	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	47% 3.75mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	97% 681mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snack, Mixed Berry Bar vs Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Mixed Berry Bar has 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Fiber per 7 oz.
• Both Snack, Mixed Berry Bar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.