Comparing Nutrients in 100 grams Snack, Mixed Berry Bar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.2% 383kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	18.5% 24g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	3.77% 2.73g	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	20.8% 7.9g	29.2% 11g	38g per day for Men 19-50 years
Protein	23.5% 13g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	62% 0.8mg	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	7% 28μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.67% 0.6mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.93% 0.29mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	203% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.5μg	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	23.6% 1.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	92% 2.1mg	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	49% 343mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snack, Mixed Berry Bar vs Roasted Sunflower Seeds:

• Snack, Mixed Berry Bar has more Vitamin A, 2.7 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B3, 6.4 times more Vitamin B5, 6.9 times more Vitamin B6, 8.5 times more Vitamin B9, 2.3 times more Vitamin C, 90 times more Vitamin E and 1.7 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Snack, Mixed Berry Bar vs Roasted Sunflower Seeds:

• Snack, Mixed Berry Bar has 1.5 times more Calcium and 149 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.5 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 2 times more Zinc than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snack, Mixed Berry Bar has 1.8 times more Omega 3, 2.4 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 4.7 times more Fat, 1.4 times more Saturated Fat, 17 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.