Comparing Nutrients in 500 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Snacks, CLIF BAR, mixed flavors

Weight per 500 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g
• Snacks, CLIF BAR, mixed flavors: 145g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	16.7% 2.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	72.7% 95g	130g per day for Men 19-50 years
Sugars	55.5% 40.3g	63% 45.7g	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	24.5% 9.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	37% 331μg	0.16% 1.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.8% 0.76mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	65.4% 0.85mg	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	39.4% 158μg	42.6% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60% 1.44μg	79.5% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	142% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.4% 38.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.8% 4.6mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	44.3% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.006% 0.25μg	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	87.6% 7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	135% 3.1mg	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	51.4% 360mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Snacks, CLIF BAR, mixed flavors:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 229.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin D and 13.3 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 1.4 times more Vitamin B1, 9.9 times more Vitamin B5, 1.3 times more Vitamin B12, 513.7 times more Vitamin C and 35.7 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Snacks, CLIF BAR, mixed flavors:

• Snacks, CLIF BAR, mixed flavors contain 6.6 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.5 times more Potassium, 2.1 times more Selenium and 1.6 times more Zinc than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Snacks, CLIF BAR, mixed flavors have similar amounts of Copper, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.6 times more Fat than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 4.2 times more Omega 3 and 1.8 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Snacks, CLIF BAR, mixed flavors have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.