Comparing Nutrients in 300 calories Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 67.3g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

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, crunchy, mixed flavors or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	33.3% 24g	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	17.7% 6.73g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	18% 10g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	35% 0.46mg	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	13.6% 54.5μg	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	0% 0mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.067μg	0.004% 0.15μg	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	22.7% 1.8mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	46.6% 1.07mg	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	32% 224mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.4 times more Vitamin B5 and 7.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 295.5 times more Vitamin A, 4.2 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B1 per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.4 times more Copper, 2 times more Manganese, 1.5 times more Potassium, 1.5 times more Selenium and 1.9 times more Sodium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Calcium, 2.3 times more Iron and 1.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Magnesium and Phosphorus per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.2 times more Fat, 18.4 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Fiber and 1.4 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Saturated Fat and 1.8 times more Sugars than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.