Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfatVS Sunflower Seeds

Weight per 500 calories

Snacks, granola bar, fruit-filled, nonfat

146g

Sunflower Seeds

85.6g

Dried 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 500 calories - Snacks, granola bar, fruit-filled, nonfat or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, fruit-filled, nonfat

91%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.36%1.3g

Fat

45.4%44g

1.3 gvs44 g

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

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0.91%0.29g

Saturated Fat

12%3.8g

0.29 gvs3.8 g

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

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1.74%0.028g

Omega 3

3.2%0.051g

0.028 gvs0.051 g

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

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2.86%0.49g

Omega 6

116%19.7g

0.49 gvs19.7 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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87.3%113g

Carbohydrate

13%17g

113 gvs17 g

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

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91%66g

Sugars

3.1%2.24g

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

66 gvs2.24 g

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

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15%11g

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]

11 gvsNA g

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

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%6.24g

Glucose

6.24 gvsNA g

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

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%49g

Sucrose

%2.14g

49 gvs2.14 g

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

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28.5%11g

Fiber

19.4%7.36g

11 gvs7.36 g

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

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15.4%8.63g

Protein

31.8%17.8g

8.63 gvs17.8 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 Sunflower Seeds

0.16%1.46μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

1.46 μgvs2.57 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

3.65%0.044mg

Vitamin B1

106%1.27mg

Thiamine

0.044 mgvs1.27 mg

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

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7.87%0.1mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.1 mgvs0.3 mg

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

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3.65%0.58mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs7.14 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

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 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

179%2.32mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.32 mgvs1.15 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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115%462μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

462 μgvs194 μg

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

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11%0.26μg

Vitamin B12

0%0μg

Cobalamin

0.26 μgvs0 μg

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

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2.76%2.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

2.5 mgvs1.2 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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2.14%0.32mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.32 mgvs30 mg

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

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1.6%1.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.9 μgvs0 μg

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

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Minerals

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

0.44%4.4mg

Calcium

6.68%66.8mg

4.4 mgvs66.8 mg

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

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38%0.34mg

Copper

171%1.54mg

0.34 mgvs1.54 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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73%5.85mg

Iron

56%4.5mg

5.85 mgvs4.5 mg

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

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17.4%73mg

Magnesium

66.3%278mg

73 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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25.5%178mg

Phosphorus

80.7%565mg

178 mgvs565 mg

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

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9.46%322mg

Potassium

16.2%552mg

322 mgvs552 mg

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

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22%12μg

Selenium

82.5%45.4μg

12 μgvs45.4 μg

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

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1.56%23.4mg

Sodium

0.51%7.7mg

23.4 mgvs7.7 mg

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

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19%2.08mg

Zinc

39%4.3mg

2.08 mgvs4.3 mg

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

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0.54%20g

Water

0.11%4.05g

20 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 28.9 times more Vitamin B1, 3 times more Vitamin B2, 12.2 times more Vitamin B3 and 93.6 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Sunflower Seeds:

Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.2 times more Calcium, 4.5 times more Copper, 3.8 times more Magnesium, 3.2 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 2.1 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bar, fruit-filled, nonfat have 6.6 times more Carbohydrate, 29.5 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 33.5 times more Fat, 13 times more Saturated Fat, 40.7 times more Omega 6 and 2.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bar, fruit-filled, nonfatVS Popcorn, sugar syrup/caramel, fat-freeSunflower SeedsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfatVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: