Comparing Nutrients in 300 calories Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based

Weight per 300 calories

• Snacks, granola bars, hard, almond: 60.6g
• Snacks, oriental mix, rice-based: 59.3g

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

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	NA	2.45% 1.78g	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	7.66% 2.9g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	5.63% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.3% 0.043mg	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	1.8% 7.27μg	5.63% 22.5μg	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	0.2% 0.18mg	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	22% 3.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	8.83% 0.079mg	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	19% 1.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	33% 0.75mg	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	19.7% 138mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	4.87% 165mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	0.041% 1.5g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Snacks, Oriental Mix, Rice-based Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Snacks, oriental mix, rice-based?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 300 kcal of Snacks, oriental mix, rice-based contain 2 times more Vitamin B2 and 4.9 times more Vitamin B3 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 300 calories of Snacks, granola bars, hard, almond have 1.9 times more Selenium than Snacks, oriental mix, rice-based.
• While 300 kcal of Snacks, oriental mix, rice-based contain 1.4 times more Magnesium, 1.6 times more Sodium and 1.6 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based contain similar levels of Copper, Iron, Manganese and Phosphorus per 300 calories.
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, almond have 3.4 times more Saturated Fat and 1.2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 300 kcal of Snacks, oriental mix, rice-based contain 3.1 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Snacks, granola bars, hard, almond provide inadequate amounts of Omega 3