Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	20% 582kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	23.3% 17g	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	0.51% 0.37g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 9.26g	g per day for Men 19-50 years
Fiber	29.2% 11g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	185% 2.4mg	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	59.3% 237μg	264% 1057μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	75.6% 68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 125IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	7% 70mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.043% 1.7μg	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	47.5% 3.8mg	178% 14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	78.3% 329mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	113% 2.6mg	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	165% 1155mg	112% 785mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	114% 62.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 12.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 48.6 times more Vitamin C, more Vitamin D and 15.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 12.7 times more Calcium, 3.7 times more Iron, 2.6 times more Magnesium, 128.7 times more Sodium and 1.8 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 4.1 times more Fat, 12.7 times more Omega 6 and 2.6 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.8 times more Omega 3, 2.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Saturated Fat and Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.