Comparing Nutrients in 1 kilogram Snacks, CLIF BAR, mixed flavors VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Energy	119% 3460kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	504% 161g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	90% 117g	130g per day for Men 19-50 years
Sugars	436% 316g	32% 23.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	195% 74g	197% 75g	38g per day for Men 19-50 years
Protein	263% 147g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	77.7% 1mg	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	295% 1180μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	550% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	980% 882mg	7.78% 7mg	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	16% 2.4mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Calcium	368% 3680mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	1937% 17.4mg	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	828% 66.2mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	532% 12.2mg	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	420% 2940mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, CLIF BAR, mixed flavors versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, CLIF BAR, mixed flavors vs Brazilnuts:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 10.7 times more Vitamin B2, 15 times more Vitamin B3, 12 times more Vitamin B5, 5.8 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12, 126 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 23.5 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Brazilnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin K
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, CLIF BAR, mixed flavors vs Brazilnuts:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 2.3 times more Calcium, 2.7 times more Iron, 1.8 times more Manganese and 65 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 93.1 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Brazilnuts contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 6.1 times more Omega 3, 5.6 times more Carbohydrate and 13.6 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Energy, 11.4 times more Fat, 11 times more Saturated Fat and 12.4 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Brazilnuts offer comparable quantities of Fiber and Protein per one kilogram.