Comparing Nutrients in 500 calories Snacks, CLIF BAR, mixed flavors VS Carrots

Weight per 500 calories

• Snacks, CLIF BAR, mixed flavors: 145g
• Carrots: 1220g

Snacks, CLIF BAR, mixed flavors have 8.4 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Snacks, CLIF BAR, mixed flavors or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	90% 117g	130g per day for Men 19-50 years
Sugars	63% 45.7g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	28% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	38% 21.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.45μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.6% 171μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79.5% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 127mg	80% 72mg	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	2.3% 0.35mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.3% 53μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Carrots	Recommended Dietary Allowance
Calcium	53% 532mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	120% 9.57mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	76% 1.74mg	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	60.7% 425mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	58% 6.37mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.43% 16g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, CLIF BAR, mixed flavors vs Carrots:

• Snacks, CLIF BAR, mixed flavors have more Vitamin B12 and 1.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 7046.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, 23.2 times more Vitamin E and 3 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, CLIF BAR, mixed flavors vs Carrots:

• Snacks, CLIF BAR, mixed flavors have 1.3 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 24.4 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.6 times more Potassium, 3 times more Sodium and 67.7 times more Water than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Raw Carrots have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, CLIF BAR, mixed flavors have 2.9 times more Fat, 5.4 times more Saturated Fat, 13 times more Omega 3, 2.3 times more Omega 6 and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sugars and 3.2 times more Fiber than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.