Comparing Nutrients in 100 grams Sunflower Seeds VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	20% 584kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	45.3% 59g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	36.3% 26.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	37% 20.8g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	8.92% 0.12mg	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	56.8% 227μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	7.8% 78mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.5μg	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	65.6% 5.25mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	85.3% 1.96mg	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% 660mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Snack, Mixed Berry Bar:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 1.2 times more Vitamin B2, 9.7 times more Vitamin B3, 11.6 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin C and 121.3 times more Vitamin E than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Snack, Mixed Berry Bar:

• Dried Sunflower Seed Kernels have 7.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 1.9 times more Zinc than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.3 times more Calcium and 49.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 4.9 times more Fat, 11.9 times more Omega 6 and 1.6 times more Protein than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 2.1 times more Omega 3, 2.9 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, Mixed Berry Bar have similar amounts of Saturated Fat and Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.