Comparing Nutrients in 300 calories Snacks, granola bars, hard, chocolate chip VS Snacks, granola bars, hard, almond

Weight per 300 calories

• Snacks, granola bars, hard, chocolate chip: 68.5g
• Snacks, granola bars, hard, almond: 60.6g

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

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, chocolate chip or Snacks, granola bars, hard, almond?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	2.14% 0.034g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	7.93% 3g	7.66% 2.9g	38g per day for Men 19-50 years
Protein	8.93% 5g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.27% 0.068mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	5.65% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.06% 0.04mg	2.2% 0.028mg	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	2.23% 8.9μg	1.8% 7.27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.29% 0.007μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.076% 0.068mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	5.27% 52.7mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.55% 0.077mg	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	26% 2.1mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.3mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	36% 0.83mg	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	20% 140mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	4.87% 165mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.051% 1.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, chocolate chip vs Snacks, granola bars, hard, almond:

• Snacks, granola bars, hard, chocolate chip have 1.6 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 1.4 times more Vitamin B1 than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, hard, chocolate chip vs Snacks, granola bars, hard, almond:

• Snacks, granola bars, hard, chocolate chip have 2.7 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 1.2 times more Manganese, 1.5 times more Sodium and 1.4 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, chocolate chip and Snacks, granola bars, hard, almond have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, hard, chocolate chip have 1.3 times more Carbohydrate than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 1.4 times more Fat, 1.8 times more Omega 3 and 2.7 times more Omega 6 than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Snacks, granola bars, hard, almond have similar amounts of Energy, Saturated Fat, Fiber and Protein per 300 kcal.
• Both Snacks, granola bars, hard, chocolate chip as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.