Comparing Nutrients in 100 grams Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.6% 393kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.23g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	15.5% 5.9g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	32% 18g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.8% 0.18mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.5% 1.07mg	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	53.8% 215μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	134% 3.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.3mg	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	68.5% 10.3mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.4% 434mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	65% 5.2mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	37.6% 263mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	44% 4.83mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 16.7 times more Vitamin A, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 g.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Sunflower Seeds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 5.6 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 5.6 times more Fat, 1.3 times more Omega 3, 18.9 times more Omega 6 and 1.5 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 100 g.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.