Comparing Nutrients in 300 calories Snack, Mixed Berry Bar VS Snack, Pretzel, hard chocolate coated

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Snack, Pretzel, hard chocolate coated: 64.2g

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

Which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Snack, Pretzel, hard chocolate coated?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Snack, Mixed Berry Bar	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	34.6% 45g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	34.4% 25g	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	16.3% 6.2g	5.9% 2.25g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	1.53% 0.02mg	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	5.5% 22μg	12% 47.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.6% 0.4μg	8.57% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.26% 1.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	9.06% 91mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	0.034% 1.35μg	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	18.5% 1.5mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	5.35% 22.5mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	12.6% 0.29mg	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	38.4% 269mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	7.77% 0.85mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.053% 1.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snack, Mixed Berry Bar vs Snack, Pretzel, hard chocolate coated:

• Snack, Mixed Berry Bar has 3.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.9 times more Vitamin B12 than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 5.7 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Snack, Mixed Berry Bar vs Snack, Pretzel, hard chocolate coated:

• Snack, Mixed Berry Bar has 3.2 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Selenium and 2.4 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Mixed Berry Bar and Snack, Pretzel, hard chocolate coated have similar amounts of Calcium, Copper, Iron and Sodium per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snack, Mixed Berry Bar has 2.8 times more Fiber and 2.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.4 times more Fat, 1.8 times more Saturated Fat and 2 times more Omega 3 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Snack, Pretzel, hard chocolate coated have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both Snack, Mixed Berry Bar as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.