Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, peanut butter VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	167% 4830kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	245% 238g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	703% 120g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	615% 799g	130g per day for Men 19-50 years
Sugars	NA	NA	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	76.3% 29g	105% 40g	38g per day for Men 19-50 years
Protein	175% 98g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	222% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	115% 1.5mg	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	45% 180μg	12.5% 50μg	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	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	41% 410mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	433% 3.9mg	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	300% 24mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	1294% 29.8mg	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	199% 1390mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	91% 3110mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	NA	55μg per day for Men 19-50 years
Sodium	189% 2830mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	273% 30mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Snacks, rice cakes, brown rice, rye per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, peanut butter versus 1 kg of Snacks, rice cakes, brown rice, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, peanut butter vs Snacks, rice cakes, brown rice, rye:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 2.3 times more Vitamin B1 and 3.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• While 1 kg of Snacks, rice cakes, brown rice, rye contains 3.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, rice cakes, brown rice, rye provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, peanut butter vs Snacks, rice cakes, brown rice, rye:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 2 times more Calcium, 1.3 times more Iron and 2.6 times more Sodium than Snacks, rice cakes, brown rice, rye.
• While 1 kg of Snacks, rice cakes, brown rice, rye contains 1.8 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus and 2.4 times more Zinc than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, rice cakes, brown rice, rye contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 1.3 times more Energy, 6.3 times more Fat, 5.5 times more Saturated Fat, 1.8 times more Omega 3, 8 times more Omega 6 and 1.2 times more Protein than Snacks, rice cakes, brown rice, rye.
• While 1 kg of Snacks, rice cakes, brown rice, rye contains 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, granola bars, hard, peanut butter.