Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 679kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	118% 154g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	NA	g per day for Men 19-50 years
Sucrose	% 66.5g	% 4.96g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	45% 17g	38g per day for Men 19-50 years
Protein	21% 11.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	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

	Snacks, granola bar, fruit-filled, nonfat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.3 times more Vitamin B1, 5.1 times more Vitamin B2, 20.8 times more Vitamin B3 and 159.9 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 5.4 times more Phosphorus, 2.9 times more Potassium, 6.4 times more Selenium and 3.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 3.9 times more Carbohydrate and 17.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 57.2 times more Fat, 22.3 times more Saturated Fat, 3.2 times more Omega 3, 69.4 times more Omega 6 and 3.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.