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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 342kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	59.7% 77.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	79% 316μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	1.56% 1.4mg	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	1.47% 0.22mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	203% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50% 4mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.4% 122mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 1.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 3.5 times more Vitamin B2, 17.6 times more Vitamin B3, 118.6 times more Vitamin E and 2.1 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Snacks, granola bar, fruit-filled, nonfat have 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 7.8 times more Copper, 2.6 times more Magnesium, 9.5 times more Phosphorus, 3.9 times more Potassium, 9.6 times more Selenium and 3.7 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, fruit-filled, nonfat have 3.2 times more Carbohydrate and 16.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 55.3 times more Fat, 26.1 times more Saturated Fat, 3.6 times more Omega 3, 98.7 times more Omega 6, 1.5 times more Fiber and 3.3 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.