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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	64.5% 1869kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.6g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	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	197% 256g	199% 258g	130g per day for Men 19-50 years
Sugars	156% 113g	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	55.4% 21g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	71.6% 40g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	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	87.3% 1.05mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	23% 91μg	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	3.97% 3.57mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	24.2% 242mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	146% 11.7mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	157% 1099mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	117% 64.3μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.21% 7.94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, hard, plain 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, plain vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Snacks, granola bars, hard, plain have 3.1 times more Vitamin B5 and 2.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 2.6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9, 2 times more Vitamin C and 1.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, plain as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, granola bars, hard, plain have 2.1 times more Calcium, 3.3 times more Copper, 3.5 times more Magnesium, 8.8 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 6.2 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Iron and 3.2 times more Sodium than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, hard, plain have 4 times more Omega 6, 5.9 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.8 times more Saturated Fat and 2.2 times more Omega 3 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.