Comparing Nutrients in 100 calories Snacks, granola bars, hard, peanut butter VS Snacks, sesame sticks, wheat-based, salted

Weight per 100 calories

• Snacks, granola bars, hard, peanut butter: 20.7g
• Snacks, sesame sticks, wheat-based, salted: 18.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.08% 4.93g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.47g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	NA	0.048% 0.035g	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	1.6% 0.6g	1.36% 0.52g	38g per day for Men 19-50 years
Protein	3.62% 2.03g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Vitamin A	0.023% 0.21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.62% 0.043mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.43% 0.019mg	0.9% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	0.87% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	1.22% 0.016mg	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	0.93% 3.73μg	1% 4.07μg	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	0.046% 0.041mg	0% 0mg	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	4.74% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	3.14% 31.4mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.34% 0.075mg	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	6.2% 0.5mg	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	2% 8.3mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	7.27% 0.17mg	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	4.1% 28.8mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	1.77% 60.2mg	0.96% 32.7mg	3400mg per day for Men 19-50 years
Selenium	5.65% 3.1μg	5.75% 3.16μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.97% 0.22mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.01% 0.37g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Snacks, Sesame Sticks, Wheat-based, Salted Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Lets compare vitamin content per 100 calories of Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 100 calories of Snacks, granola bars, hard, peanut butter have 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Snacks, sesame sticks, wheat-based, salted.
• 100 calories of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 100 calories of Snacks, granola bars, hard, peanut butter have 3.6 times more Iron and 1.4 times more Magnesium than Snacks, sesame sticks, wheat-based, salted.
• While 100 kcal of Snacks, sesame sticks, wheat-based, salted contain 3.7 times more Calcium, 1.7 times more Copper and 4.7 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted contain similar levels of Manganese, Phosphorus and Selenium per 100 calories.
• 100 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Calcium
• 100 calories of Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Iron, Magnesium and Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, granola bars, hard, peanut butter have 1.5 times more Carbohydrate than Snacks, sesame sticks, wheat-based, salted.
• While 100 kcal of Snacks, sesame sticks, wheat-based, salted contain 1.4 times more Fat, 1.8 times more Saturated Fat and 7.9 times more Omega 3 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy, Omega 6 and Protein per 100 calories.
• 100 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Omega 3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted provide inadequate amounts of Fiber in 100 calories.