Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 780kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	91% 118g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	31% 11.7g	45% 17g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 99μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	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	107% 427μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.6% 38.3mg	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	136% 20.4mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	86% 861mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	129% 10.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	74.6% 522mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 16.7 times more Vitamin A, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 7 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5.6 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.6 times more Fat, 1.3 times more Omega 3, 18.9 times more Omega 6 and 1.5 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 7 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.