Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, granola bar, with coconut, chocolate coated

Weight per 300 calories

Sunflower Seeds

51.4g

Snacks, granola bar, with coconut, chocolate coated

56.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, granola bar, with coconut, chocolate coated?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, granola bar, with coconut, chocolate coated

55%

41%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, granola bar, with coconut, chocolate coated

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

18.8%18g

26.4 gvs18 g

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

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7.15%2.3g

Saturated Fat

40%13g

2.3 gvs13 g

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

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1.93%0.031g

Omega 3

0%0g

0.031 gvs0 g

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

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69.7%12g

Omega 6

10.3%1.75g

12 gvs1.75 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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7.9%10.3g

Carbohydrate

24%31g

10.3 gvs31 g

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

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1.86%1.35g

Sugars

26.7%19.4g

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

1.35 gvs19.4 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

9.2%3.5g

4.4 gvs3.5 g

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

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19%10.7g

Protein

5.25%2.94g

10.7 gvs2.94 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Snacks, granola bar, with coconut, chocolate coated

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

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63.4%0.76mg

Vitamin B1

6.6%0.079mg

Thiamine

0.76 mgvs0.079 mg

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

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14%0.18mg

Vitamin B2

3.48%0.045mg

Riboflavin

0.18 mgvs0.045 mg

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

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26.8%4.3mg

Vitamin B3

1.5%0.24mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.24 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

Pantothenic acid

0.58 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

5.2%0.068mg

Pyridoxine

0.69 mgvs0.068 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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29%117μg

Vitamin B9

1.27%5.1μg

Folates and Folic Acid

117 μgvs5.1 μg

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

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0%0μg

Vitamin B12

1.65%0.04μg

Cobalamin

0 μgvs0.04 μg

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

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0.8%0.72mg

Vitamin C

0.31%0.28mg

Ascorbic acid

0.72 mgvs0.28 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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120%18mg

Vitamin E

1.13%0.17mg

Tocopherols and Tocotrienols

18 mgvs0.17 mg

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

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0%0μg

Vitamin K

0.66%0.79μg

Phytomenadione or phylloquinone

0 μgvs0.79 μg

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

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Minerals

Sunflower Seedsvs Snacks, granola bar, with coconut, chocolate coated

4%40mg

Calcium

2.37%23.7mg

40 mgvs23.7 mg

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

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103%0.92mg

Copper

20%0.18mg

0.92 mgvs0.18 mg

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

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Fluoride

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

NA μgvsNA μg

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

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33.7%2.7mg

Iron

12.4%0.99mg

2.7 mgvs0.99 mg

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

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39.8%167mg

Magnesium

7.53%31.6mg

167 mgvs31.6 mg

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

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43.6%1mg

Manganese

1 mgvsNA 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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48.4%339mg

Phosphorus

12.4%87mg

339 mgvs87 mg

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

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9.75%331mg

Potassium

4.22%144mg

331 mgvs144 mg

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

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49.5%27.2μg

Selenium

17%9.27μg

27.2 μgvs9.27 μg

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

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0.31%4.62mg

Sodium

5.73%86mg

4.62 mgvs86 mg

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

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23.3%2.57mg

Zinc

6%0.66mg

2.57 mgvs0.66 mg

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

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0.066%2.43g

Water

0.093%3.45g

2.43 gvs3.45 g

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

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Snacks, granola bar, with coconut, chocolate coated:

Dried Sunflower Seed Kernels have 9.6 times more Vitamin B1, 4 times more Vitamin B2, 18 times more Vitamin B3, 10.2 times more Vitamin B6, 22.9 times more Vitamin B9 and 106.6 times more Vitamin E than Snacks, granola bar, with coconut, chocolate coated.
Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, granola bar, with coconut, chocolate coated:

Dried Sunflower Seed Kernels have 1.7 times more Calcium, 5.1 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 3.9 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 3.9 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.
While Snacks, granola bar, with coconut, chocolate coated contain 18.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 1.5 times more Fat, 6.8 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
While Snacks, granola bar, with coconut, chocolate coated contain 5.6 times more Saturated Fat, 3 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, granola bar, with coconut, chocolate coatedVS Roasted Sunflower SeedsSunflower SeedsVS Gums, seed gums (includes locust bean, guar)Snacks, granola bar, with coconut, chocolate coatedVS Gums, seed gums (includes locust bean, guar)

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, granola bar, with coconut, chocolate coated

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, granola bar, with coconut, chocolate coated?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: