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

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Dried Butternuts	Recommended Dietary Allowance
Energy	119% 3460kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	41% 13g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	93% 121g	130g per day for Men 19-50 years
Sugars	436% 316g	NA	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	195% 74g	124% 47g	38g per day for Men 19-50 years
Protein	263% 147g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	431% 5.6mg	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	295% 1180μg	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Dried Butternuts	Recommended Dietary Allowance
Calcium	368% 3680mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.9% 33.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Snacks, CLIF BAR, mixed flavors versus 1 kg of Dried Butternuts 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 Dried Butternuts:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and 27.6 times more Vitamin C than Dried Butternuts.
• Both Snacks, CLIF BAR, mixed flavors and Dried Butternuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 6.9 times more Calcium, 1.6 times more Iron, 195 times more Sodium and 1.4 times more Zinc than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.6 times more Magnesium, 3.1 times more Manganese and 1.5 times more Phosphorus than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dried Butternuts contain similar levels of Copper, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 5.4 times more Carbohydrate and 1.6 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Energy, 9.7 times more Fat, 39.8 times more Omega 3, 17.2 times more Omega 6 and 1.7 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dried Butternuts offer comparable quantities of Saturated Fat per one kilogram.