Comparing Nutrients in 7 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	23.7% 687kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	7.47% 5.4g	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	38.6% 14.7g	58% 22g	38g per day for Men 19-50 years
Protein	52% 29g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	404% 3.63mg	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	164% 13mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.