Comparing Nutrients in 1 pound 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	54% 1569kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	69.8% 91g	130g per day for Men 19-50 years
Sugars	198% 143g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	103% 39g	38g per day for Men 19-50 years
Protein	119% 66.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	469% 6.1mg	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	134% 535μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	249% 6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	445% 400mg	7.06% 6.35mg	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	7.26% 1.1mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	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	167% 1669mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	907% 8.16mg	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	375% 30mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	385% 8.85mg	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	191% 1334mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.58% 21.5g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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