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

Weight per 300 calories

• Snacks, corn-based, extruded, onion-flavor: 60g
• Snacks, KRAFT, CORNNUTS, plain: 67.3g

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, KRAFT, CORNNUTS, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	8.15% 2.6g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	37% 48.3g	130g per day for Men 19-50 years
Sugars	4% 2.9g	0.57% 0.41g	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	12.2% 4.64g	38g per day for Men 19-50 years
Protein	8.27% 4.63g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0.53% 4.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	6.73% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.12% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	12% 0.15mg	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% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.8% 1.6mg	8.88% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	5.2% 6.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	0.61% 6.05mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	8.6% 0.077mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	13.3% 0.31mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.37μg	18% 9.96μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.024% 0.87g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B9 and 1.2 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Snacks, corn-based, extruded, onion-flavor have 2 times more Iron and 1.5 times more Sodium than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 4.5 times more Magnesium, 2.5 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Copper per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Fat, 1.6 times more Saturated Fat, 2 times more Omega 3 and 7.1 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.