Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, chocolate chipVS Sunflower Seeds

Weight per 500 calories

Snacks, granola bars, soft, uncoated, chocolate chip

120g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Snacks, granola bars, soft, uncoated, chocolate chip, which is very high in comparison to other foods. Snacks, granola bars, soft, uncoated, chocolate chip having very high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, chocolate chip or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, soft, uncoated, chocolate chip

33%

62%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, soft, uncoated, chocolate chipvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Snacks rich in Energy

20.4%20g

Fat

45.4%44g

20 gvs44 g

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

Find Snacks rich in Fat

22.7%7.25g

Saturated Fat

12%3.8g

7.25 gvs3.8 g

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

Find Snacks rich in Saturated Fat

4.8%0.077g

Omega 3

3.2%0.051g

0.077 gvs0.051 g

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

Find Snacks rich in Omega 3

10.6%1.8g

Omega 6

116%19.7g

1.8 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Snacks rich in Cholesterol

64.6%84g

Carbohydrate

13%17g

84 gvs17 g

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

Find Snacks rich in Carbohydrate

47.7%34.6g

Sugars

3.1%2.24g

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

34.6 gvs2.24 g

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

Find Snacks rich in Sugars

3.3%2.4g

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]

2.4 gvsNA g

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

Find Snacks rich in Fructose

%6.17g

Glucose

6.17 gvsNA g

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

Find Snacks rich in Glucose

%19.7g

Sucrose

%2.14g

19.7 gvs2.14 g

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

Find Snacks rich in Sucrose

12%4.55g

Fiber

19.4%7.36g

4.55 gvs7.36 g

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

Find Snacks rich in Fiber

12%6.76g

Protein

31.8%17.8g

6.76 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 bars, soft, uncoated, chocolate chipvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 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

17%0.2mg

Vitamin B1

106%1.27mg

Thiamine

0.2 mgvs1.27 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

7.55%0.098mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.098 mgvs0.3 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

5.7%0.92mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.92 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

8.16%0.41mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.41 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

6.07%0.079mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.079 mgvs1.15 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7

4.8%19μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

19 μgvs194 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

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

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

2.47%0.37mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.37 mgvs30 mg

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

Find Snacks rich in Vitamin E

16.3%19.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

19.6 μgvs0 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, granola bars, soft, uncoated, chocolate chipvs Sunflower Seeds

4.9%49mg

Calcium

6.68%66.8mg

49 mgvs66.8 mg

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

Find Snacks rich in Calcium

36.3%0.33mg

Copper

171%1.54mg

0.33 mgvs1.54 mg

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

Find Snacks rich in Copper

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 .

Find Snacks rich in Fluoride

32.7%2.6mg

Iron

56%4.5mg

2.6 mgvs4.5 mg

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

Find Snacks rich in Iron

18.2%76.6mg

Magnesium

66.3%278mg

76.6 mgvs278 mg

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

Find Snacks rich in Magnesium

65.7%1.5mg

Manganese

72.6%1.67mg

1.5 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

30%211mg

Phosphorus

80.7%565mg

211 mgvs565 mg

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

Find Snacks rich in Phosphorus

8.34%283mg

Potassium

16.2%552mg

283 mgvs552 mg

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

Find Snacks rich in Potassium

24%13.3μg

Selenium

82.5%45.4μg

13.3 μgvs45.4 μg

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

Find Snacks rich in Selenium

23.2%348mg

Sodium

0.51%7.7mg

348 mgvs7.7 mg

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

Find Snacks rich in Sodium

14%1.56mg

Zinc

39%4.3mg

1.56 mgvs4.3 mg

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

Find Snacks rich in Zinc

0.21%7.7g

Water

0.11%4.05g

7.7 gvs4.05 g

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

Find Snacks rich in Water

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

Snacks, granola bars, soft, uncoated, chocolate chip have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 3.1 times more Vitamin B2, 7.8 times more Vitamin B3, 2.4 times more Vitamin B5, 14.6 times more Vitamin B6, 10.2 times more Vitamin B9 and 81.2 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, chocolate chip vs Sunflower Seeds:

Snacks, granola bars, soft, uncoated, chocolate chip have 45.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.7 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Selenium and 2.8 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.
Both Snacks, granola bars, soft, uncoated, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, soft, uncoated, chocolate chip have 1.9 times more Saturated Fat, 4.9 times more Carbohydrate and 15.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 10.9 times more Omega 6, 1.6 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
Both Snacks, granola bars, soft, uncoated, chocolate chip and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, soft, uncoated, chocolate chip 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 bars, soft, uncoated, chocolate chipVS Snacks, granola bars, soft, uncoated, nut and raisinSunflower SeedsVS Snacks, granola bars, soft, uncoated, nut and raisinSnacks, granola bars, soft, uncoated, chocolate chipVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, chocolate chipVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, chocolate chip or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: