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

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

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 - Roasted Sunflower Seeds or Snacks, granola bar, with coconut, chocolate coated?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Snacks, granola bar, with coconut, chocolate coated

55%

41%

300 kcal ▼

Macro Nutrients

Roasted 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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26.5%25.7g

Fat

18.8%18g

25.7 gvs18 g

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

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8.4%2.7g

Saturated Fat

40%13g

2.7 gvs13 g

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

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2.22%0.036g

Omega 3

0%0g

0.036 gvs0 g

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

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99%17g

Omega 6

10.3%1.75g

17 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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9.54%12.4g

Carbohydrate

24%31g

12.4 gvs31 g

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

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1.94%1.4g

Sugars

26.7%19.4g

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

1.4 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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Sucrose

NA gvsNA g

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

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15%5.72g

Fiber

9.2%3.5g

5.72 gvs3.5 g

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

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17.8%9.96g

Protein

5.25%2.94g

9.96 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

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

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

4.55%0.055mg

Vitamin B1

6.6%0.079mg

Thiamine

0.055 mgvs0.079 mg

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

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9.75%0.13mg

Vitamin B2

3.48%0.045mg

Riboflavin

0.13 mgvs0.045 mg

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

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22.7%3.63mg

Vitamin B3

1.5%0.24mg

Niacin, nicotinic acid, niacinamide

3.63 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

72.6%3.63mg

Vitamin B5

Pantothenic acid

3.63 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

32%0.41mg

Vitamin B6

5.2%0.068mg

Pyridoxine

0.41 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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30.5%122μg

Vitamin B9

1.27%5.1μg

Folates and Folic Acid

122 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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89.7%13.5mg

Vitamin E

1.13%0.17mg

Tocopherols and Tocotrienols

13.5 mgvs0.17 mg

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

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1.16%1.4μg

Vitamin K

0.66%0.79μg

Phytomenadione or phylloquinone

1.4 μgvs0.79 μg

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

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Minerals

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

3.6%36mg

Calcium

2.37%23.7mg

36 mgvs23.7 mg

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

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105%0.94mg

Copper

20%0.18mg

0.94 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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24.5%1.96mg

Iron

12.4%0.99mg

1.96 mgvs0.99 mg

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

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16%66.5mg

Magnesium

7.53%31.6mg

66.5 mgvs31.6 mg

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

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47.3%1.1mg

Manganese

1.1 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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85%595mg

Phosphorus

12.4%87mg

595 mgvs87 mg

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

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13%438mg

Potassium

4.22%144mg

438 mgvs144 mg

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

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74.3%41μg

Selenium

17%9.27μg

41 μgvs9.27 μg

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

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0.1%1.55mg

Sodium

5.73%86mg

1.55 mgvs86 mg

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

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24.8%2.73mg

Zinc

6%0.66mg

2.73 mgvs0.66 mg

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

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0.017%0.62g

Water

0.093%3.45g

0.62 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 Roasted Sunflower Seeds vs Snacks, granola bar, with coconut, chocolate coated:

Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B2, 15.3 times more Vitamin B3, 6.1 times more Vitamin B6, 24 times more Vitamin B9 and 79.4 times more Vitamin E than Snacks, granola bar, with coconut, chocolate coated.
While Snacks, granola bar, with coconut, chocolate coated contain 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Snacks, granola bar, with coconut, chocolate coated:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 5.2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 6.8 times more Phosphorus, 3.1 times more Potassium, 4.4 times more Selenium and 4.1 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.
While Snacks, granola bar, with coconut, chocolate coated contain 55.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 9.6 times more Omega 6, 1.6 times more Fiber and 3.4 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
While Snacks, granola bar, with coconut, chocolate coated contain 4.8 times more Saturated Fat, 2.5 times more Carbohydrate and 13.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt 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:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSnacks, granola bar, with coconut, chocolate coatedVS Oil Roasted Sunflower SeedsRoasted Sunflower 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 Roasted Sunflower SeedsVS Snacks, granola bar, with coconut, chocolate coated

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: