Comparing Nutrients in 1 kilogram Snacks, CLIF BAR, mixed flavors VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3460kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	176% 229g	130g per day for Men 19-50 years
Sugars	436% 316g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	195% 74g	279% 106g	38g per day for Men 19-50 years
Protein	263% 147g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	368% 3680mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, CLIF BAR, mixed flavors vs Oil Roasted Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12, 80.2 times more Vitamin C and 11.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 151.4 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 4.2 times more Calcium, 1.5 times more Iron and 65 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Copper, 3.9 times more Phosphorus and 3.8 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, CLIF BAR, mixed flavors have 2.7 times more Omega 3, 2.9 times more Carbohydrate and 10.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 8.7 times more Fat, 4.8 times more Saturated Fat, 17.4 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.