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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 966kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35% 45.4g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	15% 5.75g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	27.3% 109μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	77% 540mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.083% 3.06g	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 Oil Roasted Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and 3.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.8 times more Vitamin B5, 2.5 times more Vitamin B6, 4.3 times more Vitamin B9, 3.7 times more Vitamin C and 5.3 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 and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 138 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 5.3 times more Copper, 3 times more Iron, 1.8 times more Manganese, 4.2 times more Phosphorus, 7.8 times more Selenium and 2.9 times more Zinc 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 7.3 times more Omega 3, 2.7 times more Carbohydrate and 10.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 7.5 times more Omega 6, 3.7 times more Fiber and 2.2 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.