Comparing Nutrients in 300 calories Plain Bagel Chips VS Snacks, CLIF BAR, mixed flavors

Weight per 300 calories

• Plain Bagel Chips: 66.5g
• Snacks, CLIF BAR, mixed flavors: 86.7g

Plain Bagel Chips have 1.3 times more energy per 100g than Snacks, CLIF BAR, mixed flavors. It has very high energy density when compared to other foods. Snacks, CLIF BAR, mixed flavors having high energy density.

Which food has more nutrients per 300 calories - Plain Bagel Chips or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Plain Bagel Chips	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	5.52% 4g	38% 27.4g	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	0.67% 0.49g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.18% 2.73g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.096% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	39.2% 0.51mg	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	23.6% 94μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.7% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	85% 76.5mg	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	3.6% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	1.6% 16mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	42.5% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	42% 3.36mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	81% 1.86mg	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	12.4% 87mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	43.8% 24μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.091% 3.36g	0.26% 9.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Bagel Chips vs Snacks, CLIF BAR, mixed flavors:

• Plain Bagel Chips Snacks have 1.3 times more Vitamin B3 and 2.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and 9.2 times more Vitamin K than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin B9 per 300 kcal.
• Both Plain Bagel Chips Snacks as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plain Bagel Chips vs Snacks, CLIF BAR, mixed flavors:

• Plain Bagel Chips Snacks have 1.3 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 20 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 4.9 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium and 5.7 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, CLIF BAR, mixed flavors have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Bagel Chips Snacks have 2 times more Fat and 3.6 times more Saturated Fat than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 4.8 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Carbohydrate, 6.8 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, CLIF BAR, mixed flavors have similar amounts of Energy per 300 kcal.
• Both Plain Bagel Chips Snacks as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.