Comparing Nutrients in 300 calories Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Snacks, granola bites, mixed flavors

Weight per 300 calories

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors: 70g
• Snacks, granola bites, mixed flavors: 66.5g

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

Which food has more nutrients per 300 calories - Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors or Snacks, granola bites, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	8.44% 0.13g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	9.1% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37.2g	34% 44g	130g per day for Men 19-50 years
Sugars	16.5% 12g	27.5% 20g	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	21% 7.97g	9.98% 3.8g	38g per day for Men 19-50 years
Protein	23% 13g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.15% 1.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.08mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	7.47% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	7.3% 0.095mg	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	7.87% 31.5μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.94% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.15% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.11% 0.67IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.57% 1.9μg	5.04% 6.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	0% 0mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.21μg	0.005% 0.2μg	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	29.6% 2.37mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	48.6% 1.1mg	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	27% 190mg	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	5.58% 190mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	0.14% 5.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Snacks, granola bites, mixed flavors:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 3 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B5 per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Snacks, granola bites, mixed flavors:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.2 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Sodium than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.1 times more Manganese and 2.1 times more Selenium than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Snacks, granola bites, mixed flavors have similar amounts of Zinc per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, granola bites, mixed flavors have insufficient amounts of Calcium and Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 1.8 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 7.8 times more Saturated Fat and 1.7 times more Sugars than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Snacks, granola bites, mixed flavors have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.