Comparing Nutrients in 1 kilogram 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	119% 3460kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	154% 200g	130g per day for Men 19-50 years
Sugars	436% 316g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	195% 74g	226% 86g	38g per day for Men 19-50 years
Protein	263% 147g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	1035% 13.5mg	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	295% 1180μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	550% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	980% 882mg	15.6% 14mg	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	16% 2.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	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	368% 3680mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	2000% 18mg	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	828% 66.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	848% 19.5mg	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	420% 2940mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.97% 110g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.