Comparing Nutrients in 300 calories Snacks, crisped rice bar, chocolate chip VS Snacks, fruit leather, pieces

Weight per 300 calories

• Snacks, crisped rice bar, chocolate chip: 74.3g
• Snacks, fruit leather, pieces: 83.6g

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

Which food has more nutrients per 300 calories - Snacks, crisped rice bar, chocolate chip or Snacks, fruit leather, pieces?

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	66.4% 48g	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	4.3% 1.63g	0% 0g	38g per day for Men 19-50 years
Protein	6.76% 3.8g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	NA	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.8% 0.39mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	0.52% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	19.3% 0.25mg	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	26% 104μg	0.84% 3.34μg	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% 0mg	52% 46.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	16% 0.14mg	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	58.5% 4.68mg	7.83% 0.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.6mg	2.8% 11.7mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	6.7% 0.15mg	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	14.2% 100mg	2.87% 20mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	4.1% 2.26μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, crisped rice bar, chocolate chip vs Snacks, fruit leather, pieces:

• Snacks, crisped rice bar, chocolate chip have 11 times more Vitamin B1, 5.3 times more Vitamin B2, 62.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 31.1 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While Snacks, fruit leather, pieces contain more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, crisped rice bar, chocolate chip vs Snacks, fruit leather, pieces:

• Snacks, crisped rice bar, chocolate chip have 1.6 times more Copper, 7.5 times more Iron, 3 times more Magnesium, 4.8 times more Manganese, 5 times more Phosphorus, 3.2 times more Selenium, 1.2 times more Sodium and 4 times more Zinc than Snacks, fruit leather, pieces.
• Both Snacks, crisped rice bar, chocolate chip and Snacks, fruit leather, pieces have similar amounts of Potassium per 300 kcal.
• Both Snacks, crisped rice bar, chocolate chip as well as Snacks, fruit leather, pieces have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, crisped rice bar, chocolate chip have 4.5 times more Fat, 7.2 times more Saturated Fat, 1.5 times more Omega 3, 7.1 times more Omega 6, more Fiber and 4.5 times more Protein than Snacks, fruit leather, pieces.
• While Snacks, fruit leather, pieces contain 1.3 times more Carbohydrate than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Snacks, fruit leather, pieces have similar amounts of Energy per 300 kcal.
• Both Snacks, crisped rice bar, chocolate chip as well as Snacks, fruit leather, pieces have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.