Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
Not checked yet · database values 420 kcal per 100 g
Not checked for absorption yet: these are the listed values.
Not checked yet: the numbers below are what the database lists.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Calcium
Builds your bones and teeth.
Learn more
1,084 mg in 100 g: 108% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A lot
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
10.8 mg in 100 g: 72% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
13 more nutrients below “a lot”
- Some
Magnesium
Your muscles and nerves need it to work.
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70 mg in 100 g: 18% of the 400 mg a day men need, 23% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
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0.2 mg in 100 g: 15% of the 1.3 mg a day men need, 18% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.17 mg in 100 g: 14% of the 1.2 mg a day men need, 15% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.41 mg in 100 g: 13% of the 11 mg a day men need, 18% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.12 mg in 100 g: 9% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
279 mg in 100 g: 8% of the 3,400 mg a day men need, 11% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
4.47 g in 100 g: 8% of the 56 g a day men need, 10% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Iron
Carries oxygen in your blood.
Learn more
1.4 mg in 100 g: 18% of the 8 mg a day men need, 8% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.6 g in 100 g: 7% of the 38 g a day men need, 10% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.14 µg in 100 g: 6% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
13 µg in 100 g: 3% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
15 µg in 100 g: 2% of the 900 µg a day men need, 2% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.1 mg in 100 g: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: vitamin K1, niacin, selenium, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
Not checked yet, and nothing is on file for foods like it either. That means unknown, not clean.
Better options
We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.
Foods we’ve checked in the same group
Popcorn, air-popped and tortilla chipsChecked by us
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium | 1,084 mg | 258.1 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Carbohydrate | 72.31 g | 17.22 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Energy | 420 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Fat | 13.02 g | 3.1 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Fibre | 2.6 g | 0.62 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Folate | 13 µg | 3.1 µg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Iron | 1.4 mg | 0.33 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Magnesium | 70 mg | 16.67 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Phosphorus | 207 mg | 49.29 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Potassium | 279 mg | 66.43 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Protein | 4.47 g | 1.06 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Riboflavin (B2) | 0.201 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Sodium | 246 mg | 58.57 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Sugars | 38.78 g | 9.23 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Thiamin (B1) | 0.169 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Vitamin A | 15 µg | 3.57 µg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Vitamin B12 | 0.14 µg | 0.03 µg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Vitamin B6 | 0.117 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Vitamin C | 0.1 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Vitamin E | 10.79 mg | 2.57 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Water | 4.9 g | 1.17 g | listed used | US food database (USDA SR Legacy) #169689 | C |
| Zinc | 1.41 mg | 0.34 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Beta-carotene | 6 µg | 1.43 µg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Copper | 0.312 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Manganese | 1.067 mg | 0.25 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Niacin (B3, preformed) | 1.539 mg | 0.37 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Pantothenic acid (B5) | 0.468 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #169689 | C |
| Retinol | 14 µg | 3.33 µg | listed used | US food database (USDA SR Legacy) #169689 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Sources
- USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.