Comparing Nutrients in 300 calories Snacks, cornnuts, barbecue-flavor VS Snacks, crisped rice bar, almond

Weight per 300 calories

• Snacks, cornnuts, barbecue-flavor: 68.8g
• Snacks, crisped rice bar, almond: 65.5g

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

Which food has more nutrients per 300 calories - Snacks, cornnuts, barbecue-flavor or Snacks, crisped rice bar, almond?

Macros Ratio

	Protein	Fat	Carbs
Snacks, cornnuts, barbecue-flavor	8%	29%	63%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Snacks, cornnuts, barbecue-flavor	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	5.55% 1.78g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	32.5% 42.3g	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	15.2% 5.78g	6.2% 2.36g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, cornnuts, barbecue-flavor	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	1.3% 11.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	72.2% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	75.5% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	72% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	89% 1.16mg	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	0% 0μg	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	0.31% 0.28mg	8.37% 7.53mg	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, cornnuts, barbecue-flavor	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	18% 0.16mg	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	14.6% 1.17mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	11% 46.5mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	45.6% 1.05mg	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	28% 195mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	10.2% 153mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, cornnuts, barbecue-flavor vs Snacks, crisped rice bar, almond:

• Snacks, crisped rice bar, almond contain 3.6 times more Vitamin B1, 10 times more Vitamin B2, 11.1 times more Vitamin B3, 1.4 times more Vitamin B5, 9 times more Vitamin B6 and 27.4 times more Vitamin C than Snacks, cornnuts, barbecue-flavor.
• Both Snacks, cornnuts, barbecue-flavor as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, cornnuts, barbecue-flavor vs Snacks, crisped rice bar, almond:

• Snacks, cornnuts, barbecue-flavor have 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Sodium than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 4.1 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 3.1 times more Manganese and 2.7 times more Zinc than Snacks, cornnuts, barbecue-flavor.

Comparison of macro-nutrients per 300 calories:

• Snacks, cornnuts, barbecue-flavor have 2.5 times more Fiber and 1.4 times more Protein than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 1.4 times more Fat, 1.4 times more Saturated Fat, 5.9 times more Omega 3 and 2.2 times more Omega 6 than Snacks, cornnuts, barbecue-flavor.
• Both Snacks, cornnuts, barbecue-flavor and Snacks, crisped rice bar, almond have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, cornnuts, barbecue-flavor as well as Snacks, crisped rice bar, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.