Comparing Nutrients in 7 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 966kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	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	93% 121g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	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	15% 5.75g	45% 17g	38g per day for Men 19-50 years
Protein	32.4% 18g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	27.3% 109μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	91% 13.7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	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	35.7% 2.86mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	77% 540mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 47.3 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6, 4.1 times more Vitamin B9, 4.7 times more Vitamin C and 5.1 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 46 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 5.3 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium and 2.8 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.5 times more Saturated Fat, 9.8 times more Omega 3, 3.1 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 5.1 times more Omega 6, 3 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.