Comparing Nutrients in 100 calories Snacks, granola bars, hard, almond VS Snacks, fruit leather, rolls

Weight per 100 calories

• Snacks, granola bars, hard, almond: 20g
• Snacks, fruit leather, rolls: 27g

Snacks, granola bars, hard, almond have 1.3 times more energy per 100g than Snacks, fruit leather, rolls. It has very high energy density when compared to other foods. Snacks, fruit leather, rolls having high energy density.

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, almond or Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.15g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.63% 12.5g	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	2.55% 0.97g	0% 0g	38g per day for Men 19-50 years
Protein	2.78% 1.56g	0.048% 0.027g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.045% 0.4μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.057mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.094mg	0.16% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.009mg	6.22% 0.081mg	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	0.61% 2.42μg	0.13% 0.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	0.65% 6.46mg	0.86% 8.63mg	1000mg per day for Men 19-50 years
Copper	2.85% 0.026mg	5.12% 0.046mg	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	6.3% 0.51mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	2.16% 0.05mg	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	6.6% 46mg	1.2% 8.36mg	700mg per day for Men 19-50 years
Potassium	1.62% 55mg	2.33% 79.2mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	0.2% 0.11μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	5.7% 85.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.47% 0.051mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.074% 2.75g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Snacks, Fruit Leather, Rolls Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, almond or Snacks, fruit leather, rolls?

Lets compare vitamin content per 100 calories of Snacks, granola bars, hard, almond vs Snacks, fruit leather, rolls:

• 100 calories of Snacks, granola bars, hard, almond have 2.5 times more Vitamin B1 than Snacks, fruit leather, rolls.
• While 100 kcal of Snacks, fruit leather, rolls contain 8.5 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• 100 calories of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B6 and Vitamin C
• 100 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B1
• Both Snacks, granola bars, hard, almond as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Snacks, granola bars, hard, almond vs Snacks, fruit leather, rolls:

• 100 calories of Snacks, granola bars, hard, almond have 1.9 times more Iron, 3 times more Magnesium, 5.6 times more Manganese, 5.5 times more Phosphorus, 28.1 times more Selenium and 6.2 times more Zinc than Snacks, fruit leather, rolls.
• While 100 kcal of Snacks, fruit leather, rolls contain 1.8 times more Copper, 1.4 times more Potassium and 1.7 times more Sodium than Snacks, granola bars, hard, almond.
• 100 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Potassium
• 100 calories of Snacks, fruit leather, rolls lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Snacks, granola bars, hard, almond as well as Snacks, fruit leather, rolls lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, granola bars, hard, almond have 6.4 times more Fat, 14 times more Saturated Fat, 6.4 times more Omega 6, more Fiber and 57.7 times more Protein than Snacks, fruit leather, rolls.
• While 100 kcal of Snacks, fruit leather, rolls contain 1.6 times more Omega 3 and 1.8 times more Carbohydrate than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, fruit leather, rolls offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, granola bars, hard, almond provide inadequate amounts of Omega 3
• 100 calories of Snacks, fruit leather, rolls provide inadequate amounts of Omega 6, Fiber and Protein