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

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 490kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	26.2% 34g	130g per day for Men 19-50 years
Sugars	62% 45g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	37.2% 21g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	87.7% 1.14mg	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	42% 167μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	78% 1.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	2.2% 2mg	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	2.27% 0.34mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 522mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	288% 2.6mg	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	117% 9.4mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	130% 3mg	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	59.5% 417mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Snacks, CLIF BAR, mixed flavors have 5.2 times more Vitamin B1, 1.5 times more Vitamin B2, more Vitamin B12, 63 times more Vitamin C and 13.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 108.8 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Snacks, CLIF BAR, mixed flavors have 5.3 times more Calcium, 1.7 times more Iron and 65 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Copper, 3.9 times more Phosphorus, 2.1 times more Potassium and 3.8 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, CLIF BAR, mixed flavors have 3.2 times more Omega 3, 2.7 times more Carbohydrate and 11.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 8.5 times more Fat, 3.5 times more Saturated Fat, 16.7 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.