Comparing Nutrients in 7 ounces 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	23.7% 687kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	45% 17g	38g per day for Men 19-50 years
Protein	52% 29g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	205% 2.67mg	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	58.5% 234μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	194% 175mg	3.1% 2.78mg	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	3.18% 0.48mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	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	73% 730mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	397% 3.57mg	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	164% 13mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	168% 3.87mg	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	83.3% 583mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.