Comparing Nutrients in 14 ounces Snacks, CLIF BAR, mixed flavors VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Energy	47.4% 1373kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	61% 79.4g	130g per day for Men 19-50 years
Sugars	173% 125g	14.3% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	90% 34g	38g per day for Men 19-50 years
Protein	104% 58.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.33mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	117% 468μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	218% 5.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	389% 350mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Calcium	146% 1461mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	328% 26.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	167% 1167mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	149% 81.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, CLIF BAR, mixed flavors vs Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 2 times more Vitamin B5, more Vitamin B12, 63 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 146.5 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, CLIF BAR, mixed flavors vs Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 4.7 times more Calcium, 1.3 times more Iron and 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, CLIF BAR, mixed flavors have 3.7 times more Omega 3, 3.3 times more Carbohydrate and 12.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 8.8 times more Fat, 3 times more Saturated Fat, 11.7 times more Omega 6 and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.