Comparing Nutrients in 300 calories Snacks, granola bites, mixed flavorsVS Sunflower Seeds

Weight per 300 calories

Snacks, granola bites, mixed flavors

66.5g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Snacks, granola bites, mixed flavors, which is very high in comparison to other foods. Snacks, granola bites, mixed flavors having very high energy density.

Which food has more nutrients per 300 calories - Snacks, granola bites, mixed flavors or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bites, mixed flavors

35%

59%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Snacks, granola bites, mixed flavorsvs 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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12%11.6g

Fat

27.3%26.4g

11.6 gvs26.4 g

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

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20.6%6.58g

Saturated Fat

7.15%2.3g

6.58 gvs2.3 g

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

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9.4%0.15g

Omega 3

1.93%0.031g

0.15 gvs0.031 g

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

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9.1%1.54g

Omega 6

69.7%12g

1.54 gvs12 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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34%44g

Carbohydrate

7.9%10.3g

44 gvs10.3 g

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

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27.5%20g

Sugars

1.86%1.35g

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

20 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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9.98%3.8g

Fiber

11.6%4.4g

3.8 gvs4.4 g

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

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8.5%4.77g

Protein

19%10.7g

4.77 gvs10.7 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 bites, mixed flavorsvs Sunflower Seeds

0.15%1.33μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1.33 μgvs1.54 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

11%0.13mg

Vitamin B1

63.4%0.76mg

Thiamine

0.13 mgvs0.76 mg

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

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7.47%0.097mg

Vitamin B2

14%0.18mg

Riboflavin

0.097 mgvs0.18 mg

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

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9.64%1.54mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs4.3 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

6%0.3mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.3 mgvs0.58 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

7.3%0.095mg

Vitamin B6

53%0.69mg

Pyridoxine

0.095 mgvs0.69 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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5.5%22μg

Vitamin B9

29%117μg

Folates and Folic Acid

22 μgvs117 μg

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

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1.94%0.047μg

Vitamin B12

0%0μg

Cobalamin

0.047 μgvs0 μg

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

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0.15%0.13mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.13 mgvs0.72 mg

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

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0.11%0.67IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0.67 IUvs0 IU

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

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

11%1.67mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

1.67 mgvs18 mg

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

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5.04%6.05μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.05 μgvs0 μg

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

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Minerals

Snacks, granola bites, mixed flavorsvs Sunflower Seeds

2.73%27.3mg

Calcium

4%40mg

27.3 mgvs40 mg

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

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18.3%0.16mg

Copper

103%0.92mg

0.16 mgvs0.92 mg

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

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0.005%0.2μg

Fluoride

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

0.2 μgvsNA μg

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

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13%1.04mg

Iron

33.7%2.7mg

1.04 mgvs2.7 mg

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

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11%46mg

Magnesium

39.8%167mg

46 mgvs167 mg

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

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48.6%1.1mg

Manganese

43.6%1mg

1.1 mgvs1 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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20.5%144mg

Phosphorus

48.4%339mg

144 mgvs339 mg

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

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5.58%190mg

Potassium

9.75%331mg

190 mgvs331 mg

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

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24%13.3μg

Selenium

49.5%27.2μg

13.3 μgvs27.2 μg

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

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7.4%111mg

Sodium

0.31%4.62mg

111 mgvs4.62 mg

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

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11.6%1.28mg

Zinc

23.3%2.57mg

1.28 mgvs2.57 mg

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

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0.14%5.24g

Water

0.066%2.43g

5.24 gvs2.43 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 bites, mixed flavors vs Sunflower Seeds:

Snacks, granola bites, mixed flavors have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 7.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 10.8 times more Vitamin E than Snacks, granola bites, mixed flavors.
Both Snacks, granola bites, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bites, mixed flavors vs Sunflower Seeds:

Snacks, granola bites, mixed flavors have 24 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 5.6 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 2 times more Zinc than Snacks, granola bites, mixed flavors.
Both Snacks, granola bites, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bites, mixed flavors have 2.9 times more Saturated Fat, 4.9 times more Omega 3, 4.3 times more Carbohydrate and 14.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 7.7 times more Omega 6 and 2.2 times more Protein than Snacks, granola bites, mixed flavors.
Both Snacks, granola bites, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
Both Snacks, granola bites, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bites, mixed flavorsVS Snacks, pita chips, saltedSunflower SeedsVS Snacks, pita chips, saltedSnacks, granola bites, mixed flavorsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bites, mixed flavorsVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bites, mixed flavors or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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