Comparing Nutrients in 100 grams Formulated bar, POWER BAR, chocolate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 363kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	41.5% 30g	3.6% 2.62g	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	22% 16g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	% 2.5g	g per day for Men 19-50 years
Fiber	15% 5.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	672% 8.06mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	103% 1.35mg	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	154% 615μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	233% 5.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 92mg	1.56% 1.4mg	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	55% 8.28mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.4% 504mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	84.8% 1.95mg	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	87.7% 614mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.27% 9.83g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 5.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.9 times more Vitamin B3, 14.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Formulated bar, POWER BAR, chocolate vs Sunflower Seeds:

• Formulated bar, POWER BAR, chocolate has 6.5 times more Calcium, 2.2 times more Iron, 34.2 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 6.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, POWER BAR, chocolate has 3.5 times more Carbohydrate and 11.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.5 times more Fat, 3.4 times more Saturated Fat, 2.4 times more Omega 3, 40.8 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.