Comparing Nutrients in 300 calories Snacks, granola bar, chewy, reduced sugar, all flavors VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 300 calories

• Snacks, granola bar, chewy, reduced sugar, all flavors: 72.8g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 76.3g

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

Which food has more nutrients per 300 calories - Snacks, granola bar, chewy, reduced sugar, all flavors or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	7.26% 7.05g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	35% 45.5g	130g per day for Men 19-50 years
Sugars	21% 15g	28.7% 21g	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	5.94% 2.26g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.24% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.5% 0.084mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	63% 0.82mg	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	3.1% 12.4μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.73% 0.066μg	102% 2.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.081% 0.073mg	16.4% 14.7mg	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	7.38% 1.1mg	52.3% 7.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	30.4% 304mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.073μg	0.008% 0.31μg	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	18.5% 1.48mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	8.32% 35mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	36.8% 0.85mg	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	16.5% 116mg	28.7% 201mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, chewy, reduced sugar, all flavors vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.3 times more Vitamin B5 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 12.6 times more Vitamin B6, 13.3 times more Vitamin B9, 37.5 times more Vitamin B12, 202.3 times more Vitamin C and 7.1 times more Vitamin E than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, chewy, reduced sugar, all flavors vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 5.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 3.8 times more Zinc than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Calcium, Manganese and Selenium per 300 kcal.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.3 times more Fat than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.4 times more Sugars, 2 times more Fiber and 3.4 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.