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Comparing Nutrients in 100 grams Snacks, CLIF BAR, mixed flavorsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Snacks, CLIF BAR, mixed flavors
16%
14%
70%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

12%346kcal
Energy
20%584kcal
346 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.06%5.88g
Fat
53%51.5g
5.88 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.6%1.47g
Saturated Fat
14%4.46g
1.47 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.7%0.22g
Omega 3
3.75%0.06g
0.22 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.5%1.96g
Omega 6
136%23g
1.96 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50.3%65.4g
Carbohydrate
15.4%20g
65.4 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43.6%31.6g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31.6 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.5%7.4g
Fiber
22.6%8.6g
7.4 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
26.3%14.7g
Protein
37%20.8g
14.7 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
1 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
46%0.55mg
Vitamin B1
123%1.48mg
Thiamine
0.55 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29%0.38mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.38 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.6%4.4mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
4.4 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
44.2%2.2mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
2.2 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
45.2%0.59mg
Vitamin B6
103%1.35mg
Pyridoxine
0.59 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.5%118μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
118 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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55%1.32μg
Vitamin B12
0%0μg
Cobalamin
1.32 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
98%88.2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
88.2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
1.6%0.24mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.24 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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30.7%36.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
36.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

36.8%368mg
Calcium
7.8%78mg
368 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49%0.44mg
Copper
200%1.8mg
0.44 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82.8%6.62mg
Iron
65.6%5.25mg
6.62 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg
Magnesium
77.4%325mg
147 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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93%2.15mg
Manganese
84.8%1.95mg
2.15 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42%294mg
Phosphorus
94%660mg
294 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%412mg
Potassium
19%645mg
412 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37.5%20.6μg
Selenium
96%53μg
20.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%195mg
Sodium
0.6%9mg
195 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40%4.4mg
Zinc
45.5%5mg
4.4 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
0.13%4.73g
11 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Snacks, CLIF BAR, mixed flavors vs Sunflower Seeds:
Comparing minerals per 100 grams for Snacks, CLIF BAR, mixed flavors vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: