Comparing Nutrients in 7 ounces Snacks, CLIF BAR, mixed flavors VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 687kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	35% 45.4g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	52% 29g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	3.18% 0.48mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, CLIF BAR, mixed flavors vs Oil Roasted Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12, 80.2 times more Vitamin C and 11.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 151.4 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Snacks, CLIF BAR, mixed flavors have 4.2 times more Calcium, 1.5 times more Iron and 65 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Copper, 3.9 times more Phosphorus and 3.8 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, CLIF BAR, mixed flavors have 2.7 times more Omega 3, 2.9 times more Carbohydrate and 10.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 8.7 times more Fat, 4.8 times more Saturated Fat, 17.4 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.