Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	28.5% 828kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	71.4% 93g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	62% 45g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	62.7% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	64% 0.83mg	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	80.4% 322μg	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	78% 1.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	139% 125mg	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	332% 50mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	11% 111mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	69.5% 0.63mg	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	93% 7.44mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	132% 3.04mg	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	134% 936mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, CLIF BAR, mixed flavors:

• Dried Sunflower Seed Kernels have 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.
• While Snacks, CLIF BAR, mixed flavors contain 2 times more Vitamin B5, more Vitamin B12, 63 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, CLIF BAR, mixed flavors:

• Dried Sunflower Seed Kernels have 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.
• While Snacks, CLIF BAR, mixed flavors contain 4.7 times more Calcium, 1.3 times more Iron and 21.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, CLIF BAR, mixed flavors have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Snacks, CLIF BAR, mixed flavors contain 3.7 times more Omega 3, 3.3 times more Carbohydrate and 12.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, CLIF BAR, mixed flavors have similar amounts of Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.