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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	20% 582kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	3.32% 0.57g	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	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	41.5% 30g	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	22% 16g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	29.2% 11g	15% 5.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	672% 8.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	204% 32.6mg	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	169% 2.2mg	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	154% 615μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	233% 5.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	103% 92mg	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	174% 26mg	55% 8.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	7% 70mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	159% 1.43mg	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	47.5% 3.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	70% 1.6mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	10.6% 362mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.27% 9.83g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin E and 2.5 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 76 times more Vitamin B1, 7.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 65.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 7.2 times more Calcium, 3.1 times more Iron, 1.9 times more Magnesium, 102.7 times more Sodium and 1.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 16 times more Fat, 4 times more Saturated Fat, 2.8 times more Omega 3, 58 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 2.9 times more Carbohydrate and 11 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.