Comparing Nutrients in 100 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Sunflower Seeds

Weight per 100 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 25g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR, which is very high in comparison to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Which food has more nutrients per 100 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	11% 8.05g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.36% 66.3μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	17.7% 0.23mg	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	7.88% 31.5μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.055% 0.05mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.3% 7.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.15% 0.92mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.001% 0.05μg	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	17.5% 1.4mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	14.5% 0.33mg	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	10.3% 72mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 129 times more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.5 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Sunflower Seeds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.2 times more Calcium, 1.6 times more Iron and 31.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 4.8 times more Carbohydrate, 17.9 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat, 1.6 times more Saturated Fat, 6.3 times more Omega 6 and 1.5 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.