Comparing Nutrients in 14 ounces Snacks, granola bars, hard, almond VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	67.7% 1965kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	155% 49.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	189% 246g	199% 258g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	50% 19g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	45% 0.59mg	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	12% 47.6μg	109% 437μg	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	7.94% 7.14mg	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	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	12.7% 127mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	52% 0.47mg	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	124% 9.92mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	35% 0.8mg	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	129% 905mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, corn-based, extruded, onion-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, hard, almond versus 14 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, almond vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Snacks, granola bars, hard, almond have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B5 than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 4.4 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 14 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, almond as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, almond vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Snacks, granola bars, hard, almond have 2.9 times more Magnesium, 6.8 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 4.8 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.5 times more Iron and 3.7 times more Sodium than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, corn-based, extruded, onion-flavor contain similar levels of Calcium and Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, hard, almond have 2.9 times more Saturated Fat, 1.2 times more Omega 6 and 1.2 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Omega 3 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.