Comparing Nutrients in 100 calories Snacks, granola bar, fruit-filled, nonfatVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Snacks, granola bar, fruit-filled, nonfat

29g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 100 calories - Snacks, granola bar, fruit-filled, nonfat or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, fruit-filled, nonfat

91%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Snacks, granola bar, fruit-filled, nonfatvs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.27%0.26g

Fat

8.93%8.67g

0.26 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.058g

Saturated Fat

3.73%1.2g

0.058 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.35%0.006g

Omega 3

0.86%0.014g

0.006 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

34%5.78g

0.097 gvs5.78 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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17.5%22.7g

Carbohydrate

2.97%3.87g

22.7 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.2%13.2g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13.2 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3%2.2g

Fructose

0%0g

≤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]

2.2 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.25g

Glucose

%0.13g

1.25 gvs0.13 g

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

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%9.8g

Sucrose

%0.4g

9.8 gvs0.4 g

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

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5.7%2.16g

Fiber

4.7%1.8g

2.16 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.1%1.73g

Protein

6.05%3.4g

1.73 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, granola bar, fruit-filled, nonfatvs Oil Roasted Sunflower Seeds

0.032%0.29μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.29 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.73%0.009mg

Vitamin B1

4.5%0.054mg

Thiamine

0.009 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.57%0.02mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.02 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.73%0.12mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

23.4%1.17mg

Pantothenic acid

NA mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

35.8%0.46mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.46 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23%92μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

92 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.2%0.053μg

Vitamin B12

0%0μg

Cobalamin

0.053 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.55%0.5mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0.5 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.43%0.064mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.064 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.32%0.38μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.38 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, granola bar, fruit-filled, nonfatvs Oil Roasted Sunflower Seeds

0.088%0.88mg

Calcium

1.47%14.7mg

0.88 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.6%0.068mg

Copper

34%0.3mg

0.068 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.6%1.17mg

Iron

9.04%0.72mg

1.17 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.5%14.6mg

Magnesium

5.1%21.5mg

14.6 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

15.3%0.35mg

NA mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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5.1%35.7mg

Phosphorus

27.5%192mg

35.7 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.9%64.3mg

Potassium

2.4%81.6mg

64.3 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.4%2.43μg

Selenium

24%13.2μg

2.43 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.68mg

Sodium

0.034%0.51mg

4.68 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.77%0.42mg

Zinc

8%0.88mg

0.42 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4g

Water

0.007%0.26g

4 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Snacks, granola bar, fruit-filled, nonfat have 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 6 times more Vitamin B3 and 95.4 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Snacks, granola bar, fruit-filled, nonfat have 1.6 times more Iron than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.8 times more Calcium, 4.5 times more Copper, 1.5 times more Magnesium, 5.4 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium and 2.1 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 100 calories:

Snacks, granola bar, fruit-filled, nonfat have 5.9 times more Carbohydrate, 25.2 times more Sugars, more Fructose and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 32.9 times more Fat, 20.4 times more Saturated Fat, 59.5 times more Omega 6 and 2 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, granola bar, fruit-filled, nonfatVS Popcorn, sugar syrup/caramel, fat-freeOil Roasted Sunflower SeedsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Snacks, granola bar, fruit-filled, nonfatVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, granola bar, fruit-filled, nonfat or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: