Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip is a snack food, containing 420 calories per 100g. It is an excellent source of Calcium, Vitamin E and Carbohydrate, providing 108%, 72% and 56% of the Daily Value respectively. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 52 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 52 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 4.9 | g | — | 0% |
| Calories SR | 420 | kcal | — | — |
| Energy (kJ) SR | 1,757 | kj | — | — |
| Protein SR | 4.5 | g | — | 8% |
| Total Fat SR | 13.0 | g | — | — |
| Carbohydrate SR | 72.3 | g | — | 56% |
| Fiber SR | 2.6 | g | — | 7% |
| Total Sugars SR | 38.8 | g | — | — |
| Ash SR | 5.3 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 1,084 | mg | — | 108% |
| Iron SR | 1.4 | mg | — | 18% |
| Magnesium SR | 70.0 | mg | — | 18% |
| Phosphorus SR | 207 | mg | — | 30% |
| Potassium SR | 279 | mg | — | 8% |
| Sodium SR | 246 | mg | — | 16% |
| Zinc SR | 1.4 | mg | — | 13% |
| Copper SR | 0.31 | mg | — | 35% |
| Manganese SR | 1.1 | mg | — | 46% |
Vitamins 16
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 57.0 | µg | — | 6% |
| Vitamin A (IU) SR | 15.0 | IU | — | — |
| Retinol SR | 14.0 | µg | — | — |
| Beta-Carotene SR | 6.0 | µg | — | — |
| Vitamin C SR | 0.10 | mg | — | 0% |
| Vitamin E SR | 10.8 | mg | — | 72% |
| Thiamin (B1) SR | 0.17 | mg | — | 14% |
| Riboflavin (B2) SR | 0.20 | mg | — | 16% |
| Niacin (B3) SR | 1.5 | mg | — | 10% |
| Pantothenic Acid (B5) SR | 0.47 | mg | — | 9% |
| Vitamin B6 SR | 0.12 | mg | — | 9% |
| Folate SR | 13.0 | µg | — | 3% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 13.0 | µg | — | — |
| Folate (DFE) SR | 13.0 | µg | — | — |
| Vitamin B12 SR | 0.14 | µg | — | 6% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 4.7 | g | — | — |
| Monounsaturated Fat SR | 4.7 | g | — | — |
| Polyunsaturated Fat SR | 2.7 | g | — | — |
| Trans Fat SR | 0.05 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0.03 | g | — | — |
| Caproic Acid (6:0) SR | 0.01 | g | — | — |
| Caprylic Acid (8:0) SR | 0.01 | g | — | — |
| Capric Acid (10:0) SR | 0.06 | g | — | — |
| Lauric Acid (12:0) SR | 0.17 | g | — | — |
| Myristic Acid (14:0) SR | 0.15 | g | — | — |
| Palmitic Acid (16:0) SR | 2.3 | g | — | — |
| Stearic Acid (18:0) SR | 1.9 | g | — | — |
| Linoleic Acid (18:2) SR | 2.6 | g | — | 15% |
| Linolenic Acid (18:3) SR | 0.18 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Cane Sugar” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Related Foods in Snacks
Frequently Asked Questions
How many calories are in Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip?
Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip contains 420 kcal per 100 grams, making it a calorie-dense food. The energy comes from 4.5g of protein (4% of calories), 13.0g of fat (28%), and 72.3g of carbohydrates (69%). Carbohydrates are the primary energy source.
What is Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip most nutritious for?
The standout nutrient in Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip is Calcium, providing 1,084 mg per 100g (108% of the Daily Value). It is also a notable source of Vitamin E (72% DV). Our database tracks 52 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip high in protein?
Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip contains 4.5g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip?
Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip contains 2.6g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.