Comparing Nutrients in 300 calories Snacks, corn-based, extruded, onion-flavor VS Snacks, corn-based, extruded, cones, plain

Weight per 300 calories

• Snacks, corn-based, extruded, onion-flavor: 60g
• Snacks, corn-based, extruded, cones, plain: 58.8g

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

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, onion-flavor or Snacks, corn-based, extruded, cones, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	8.15% 2.6g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	6.17% 2.34g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	8.27% 4.63g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0.53% 4.8μg	1.05% 9.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	2.65% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	1.8% 0.024mg	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	16.5% 66μg	0.44% 1.76μg	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	1.2% 1.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.8% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	0.18% 1.76mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	2.6% 0.024mg	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	28% 2.24mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	1.54% 6.47mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	2.23% 0.051mg	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	6.2% 43.3mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.37μg	4.06% 2.24μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.12% 0.12mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.032% 1.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, onion-flavor vs Snacks, corn-based, extruded, cones, plain:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B6 and 37.5 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 1.4 times more Vitamin B1 than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, corn-based, extruded, cones, plain have similar amounts of Vitamin B5 per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, onion-flavor vs Snacks, corn-based, extruded, cones, plain:

• Snacks, corn-based, extruded, onion-flavor have 3 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus and 2.9 times more Selenium than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, corn-based, extruded, cones, plain have similar amounts of Sodium per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Calcium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, onion-flavor have 13.3 times more Omega 3, 3.9 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 5.1 times more Saturated Fat than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, corn-based, extruded, cones, plain have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.