Comparing Nutrients in 5 ounces Snacks, CLIF BAR, mixed flavors VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 490kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	62% 45g	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	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	37.2% 21g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	74.6% 0.97mg	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	42% 167μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	78% 1.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Calcium	52% 522mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	106% 0.95mg	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	117% 9.4mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	82.6% 1.9mg	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	59.5% 417mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, CLIF BAR, mixed flavors versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, CLIF BAR, mixed flavors vs Dried Beechnuts:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 1.8 times more Vitamin B1, 5 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 5.7 times more Vitamin C than Dried Beechnuts.
• Both Snacks, CLIF BAR, mixed flavors and Dried Beechnuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Dried Beechnuts have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Snacks, CLIF BAR, mixed flavors vs Dried Beechnuts:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 368 times more Calcium, 2.7 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 5.1 times more Sodium and 12.3 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Copper and 2.5 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, CLIF BAR, mixed flavors have 2 times more Carbohydrate and 2.4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 8.5 times more Fat, 3.9 times more Saturated Fat, 7.8 times more Omega 3 and 9.4 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.