Comparing Nutrients in 100 grams Snacks, crisped rice bar, chocolate chip VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 404kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	103% 1.35mg	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	35% 140μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.1% 21mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	200% 1.8mg	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	78.8% 6.3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	84.8% 1.95mg	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	19% 134mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, crisped rice bar, chocolate chip vs Sunflower Seeds:

• Snacks, crisped rice bar, chocolate chip have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Snacks, crisped rice bar, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, crisped rice bar, chocolate chip vs Sunflower Seeds:

• Snacks, crisped rice bar, chocolate chip have 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 5.8 times more Copper, 6.8 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 3.8 times more Potassium, 5.5 times more Selenium and 5.8 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, crisped rice bar, chocolate chip have 3.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 3.8 times more Fat, 6.7 times more Omega 6, 3.9 times more Fiber and 4.1 times more Protein than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 100 g.
• Both Snacks, crisped rice bar, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.