Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	20% 582kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	48% 62.2g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	NA	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	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	11% 4.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	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	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	7.7% 0.1mg	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	8.25% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.8% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	7% 70mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	44.4% 0.4mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	58.7% 1.35mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 13.3 times more Vitamin B5, 8 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Vitamin B1 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 109.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.5 times more Fat, 2.3 times more Omega 3, 7.2 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Saturated Fat per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.