Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	20.4% 592kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	62.4% 45.2g	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	0% 0g	10.3% 7.46g	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	% 0.74g	% 4.27g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 33.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	36% 20g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	122% 1.6mg	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	58.5% 234μg	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	1.9% 1.7mg	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	242% 36.3mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	53.5% 4.3mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	NA	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	163% 1139mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 4 times more Vitamin B2, 10.3 times more Vitamin B3, 165.1 times more Vitamin E and 2.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Oil Roasted Sunflower Seeds have 29 times more Calcium, 7.7 times more Copper, 2.5 times more Magnesium, 9.3 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 57 times more Fat, 35.3 times more Saturated Fat, 4.3 times more Omega 3, 103 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 3.4 times more Carbohydrate, 14.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6