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Comparing Nutrients in 100 grams Snack, Mixed Berry BarVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Snack, Mixed Berry Bar
14%
25%
61%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

13.2%383kcal
Energy
20%584kcal
383 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%10.5g
Fat
53%51.5g
10.5 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.85g
Saturated Fat
14%4.46g
3.85 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g
Omega 3
3.75%0.06g
0.13 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.4%1.93g
Omega 6
136%23g
1.93 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.3%59g
Carbohydrate
15.4%20g
59 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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36.3%26.3g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26.3 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.8%7.9g
Fiber
22.6%8.6g
7.9 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.5%13g
Protein
37%20.8g
13 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

3%27μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
27 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.6%0.28mg
Vitamin B1
123%1.48mg
Thiamine
0.28 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.29 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.36%0.86mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.86 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
1.1 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.92%0.12mg
Vitamin B6
103%1.35mg
Pyridoxine
0.12 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7%28μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
28 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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21.3%0.51μg
Vitamin B12
0%0μg
Cobalamin
0.51 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.67%0.6mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.6 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.33%2IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
2 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.93%0.29mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.29 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.33%1.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.5%105mg
Calcium
7.8%78mg
105 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
200%1.8mg
0.24 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.5μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
11.5 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23.6%1.9mg
Iron
65.6%5.25mg
1.9 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg
Magnesium
77.4%325mg
91 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85.3%1.96mg
Manganese
84.8%1.95mg
1.96 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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49%343mg
Phosphorus
94%660mg
343 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%446mg
Potassium
19%645mg
446 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36%20μg
Selenium
96%53μg
20 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29.8%447mg
Sodium
0.6%9mg
447 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.64mg
Zinc
45.5%5mg
2.64 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.5g
Water
0.13%4.73g
15.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Snack, Mixed Berry Bar vs Sunflower Seeds:
Comparing minerals per 100 grams for Snack, Mixed Berry Bar vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: