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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	58% 22g	38g per day for Men 19-50 years
Protein	53% 29.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	123% 1.6mg	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	40% 161μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	30.4% 4.56mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	67% 5.36mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	271% 6.23mg	182% 4.2mg	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	94% 661mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 4.6 times more Vitamin B1 and 3.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 7.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 11.3 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Roasted Sunflower Seeds:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.5 times more Manganese and 133.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 2.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.5 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 18 times more Omega 3, 2.6 times more Carbohydrate and 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.3 times more Fat, 3.6 times more Saturated Fat, 8.7 times more Omega 6 and 1.3 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 7 oz.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.