Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Roasted Sunflower Seeds

Weight per 300 calories

Snacks, granola bars, soft, uncoated, nut and raisin

66g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Snacks, granola bars, soft, uncoated, nut and raisin, which is very high in comparison to other foods. Snacks, granola bars, soft, uncoated, nut and raisin having very high energy density.

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, soft, uncoated, nut and raisin

39%

54%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, soft, uncoated, nut and raisinvs Roasted Sunflower Seeds

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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14%13.5g

Fat

26.5%25.7g

13.5 gvs25.7 g

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

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19.7%6.3g

Saturated Fat

8.4%2.7g

6.3 gvs2.7 g

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

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7.02%0.11g

Omega 3

2.22%0.036g

0.11 gvs0.036 g

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

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21%3.54g

Omega 6

99%17g

3.54 gvs17 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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32.3%42g

Carbohydrate

9.54%12.4g

42 gvs12.4 g

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

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Sugars

1.94%1.4g

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

NA gvs1.4 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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9.74%3.7g

Fiber

15%5.72g

3.7 gvs5.72 g

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

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9.44%5.3g

Protein

17.8%9.96g

5.3 gvs9.96 g

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

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Vitamins

Snacks, granola bars, soft, uncoated, nut and raisinvs Roasted Sunflower Seeds

0.15%1.32μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.32 μgvs0 μg

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

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10.5%0.13mg

Vitamin B1

4.55%0.055mg

Thiamine

0.13 mgvs0.055 mg

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

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9.66%0.13mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.13 mgvs0.13 mg

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

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10.8%1.72mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.72 mgvs3.63 mg

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

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5.7%0.28mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.28 mgvs3.63 mg

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

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6.1%0.079mg

Vitamin B6

32%0.41mg

Pyridoxine

0.079 mgvs0.41 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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4.96%20μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

20 μgvs122 μg

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

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6.6%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

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

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

NA mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Snacks, granola bars, soft, uncoated, nut and raisinvs Roasted Sunflower Seeds

5.55%55.5mg

Calcium

3.6%36mg

55.5 mgvs36 mg

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

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28%0.25mg

Copper

105%0.94mg

0.25 mgvs0.94 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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18%1.44mg

Iron

24.5%1.96mg

1.44 mgvs1.96 mg

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

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14.3%60mg

Magnesium

16%66.5mg

60 mgvs66.5 mg

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

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34.5%0.79mg

Manganese

47.3%1.1mg

0.79 mgvs1.1 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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22.8%159mg

Phosphorus

85%595mg

159 mgvs595 mg

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

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7.6%259mg

Potassium

13%438mg

259 mgvs438 mg

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

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18.5%10μg

Selenium

74.3%41μg

10 μgvs41 μg

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

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11%168mg

Sodium

0.1%1.55mg

168 mgvs1.55 mg

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

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9.6%1.06mg

Zinc

24.8%2.73mg

1.06 mgvs2.73 mg

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

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0.11%4.03g

Water

0.017%0.62g

4.03 gvs0.62 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 Snacks, granola bars, soft, uncoated, nut and raisin vs Roasted Sunflower Seeds:

Snacks, granola bars, soft, uncoated, nut and raisin have 2.3 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 12.8 times more Vitamin B5, 5.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, soft, uncoated, nut and raisin vs Roasted Sunflower Seeds:

Snacks, granola bars, soft, uncoated, nut and raisin have 1.5 times more Calcium and 108.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, soft, uncoated, nut and raisin have 2.3 times more Saturated Fat, 3.2 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 4.8 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bars, soft, uncoated, nut and raisinVS Snack, potato chips, made from dried potatoes, plainRoasted Sunflower SeedsVS Snack, potato chips, made from dried potatoes, plainSnacks, granola bars, soft, uncoated, nut and raisinVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: