Comparing Nutrients in 7 ounces Snacks, CLIF BAR, mixed flavors VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Energy	23.7% 687kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	29% 37.5g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	52% 29g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	33% 0.43mg	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	58.5% 234μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	194% 175mg	48.3% 43.5mg	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	3.18% 0.48mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Calcium	73% 730mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	80.5% 0.72mg	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	164% 13mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	26% 0.6mg	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	83.3% 583mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, CLIF BAR, mixed flavors versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, CLIF BAR, mixed flavors vs Tomato Paste:

• 7 ounces of Snacks, CLIF BAR, mixed flavors have 9.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 15.6 times more Vitamin B5, 2.7 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, 4 times more Vitamin C and 3.2 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 76 times more Vitamin A and 17.9 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• 7 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Snacks, CLIF BAR, mixed flavors as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, CLIF BAR, mixed flavors vs Tomato Paste:

• 7 ounces of Snacks, CLIF BAR, mixed flavors have 10.2 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 3.5 times more Phosphorus, 3.9 times more Selenium, 3.3 times more Sodium and 7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.5 times more Potassium than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, CLIF BAR, mixed flavors have 4.2 times more Energy, 12.5 times more Fat, 14.7 times more Saturated Fat, 31.3 times more Omega 3, 12.9 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6