Comparing Nutrients in 300 calories Plain Bagel Chips VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Plain Bagel Chips: 66.5g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

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

Which food has more nutrients per 300 calories - Plain Bagel Chips or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Plain Bagel Chips	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	5.52% 4g	33.3% 24g	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	0.67% 0.49g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.18% 2.73g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	35% 0.46mg	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	23.6% 94μg	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.004% 0.15μg	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	42% 3.36mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	46.6% 1.07mg	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	12.4% 87mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	43.8% 24μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.091% 3.36g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Bagel Chips vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Plain Bagel Chips Snacks have 1.6 times more Vitamin B5 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2 times more Vitamin B2, 5.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 5.1 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Plain Bagel Chips Snacks as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Plain Bagel Chips vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Plain Bagel Chips Snacks have 2.9 times more Selenium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 3.7 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Sodium per 300 kcal.
• Both Plain Bagel Chips Snacks as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Bagel Chips Snacks have 1.2 times more Fat and 3.2 times more Saturated Fat than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.4 times more Omega 6, 6 times more Sugars and 2 times more Fiber than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Plain Bagel Chips Snacks as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.