Comparing Nutrients in 300 calories Snacks, granola bars, hard, peanut butter VS Snacks, sesame sticks, wheat-based, salted

Weight per 300 calories

• Snacks, granola bars, hard, peanut butter: 62g
• Snacks, sesame sticks, wheat-based, salted: 55.5g

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, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	4.27% 0.068g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	53.6% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	20% 25.8g	130g per day for Men 19-50 years
Sugars	NA	0.15% 0.11g	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	4.74% 1.8g	4.1% 1.55g	38g per day for Men 19-50 years
Protein	11% 6.1g	10.8% 6.04g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Vitamin A	0.069% 0.62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.7% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.65% 1.22mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.67% 0.048mg	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	2.8% 11μg	3.05% 12μg	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	0.14% 0.12mg	0% 0mg	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	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.7% 4.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.43% 94mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	25% 0.23mg	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	18.6% 1.5mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	8.13% 34mg	5.94% 25mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	21.8% 0.5mg	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	12.3% 86.3mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	17.2% 9.5μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	7.06% 0.78mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	0.03% 1.1g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Snacks, Sesame Sticks, Wheat-based, Salted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 300 calories of Snacks, granola bars, hard, peanut butter have 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Snacks, sesame sticks, wheat-based, salted.
• 300 calories of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 300 calories of Snacks, granola bars, hard, peanut butter have 3.6 times more Iron and 1.4 times more Magnesium than Snacks, sesame sticks, wheat-based, salted.
• While 300 kcal of Snacks, sesame sticks, wheat-based, salted contain 3.7 times more Calcium, 1.7 times more Copper and 4.7 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted contain similar levels of Manganese, Phosphorus and Selenium per 300 calories.
• 300 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Calcium
• 300 calories of Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Iron, Magnesium and Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, peanut butter have 1.5 times more Carbohydrate than Snacks, sesame sticks, wheat-based, salted.
• While 300 kcal of Snacks, sesame sticks, wheat-based, salted contain 1.4 times more Fat, 1.8 times more Saturated Fat and 7.9 times more Omega 3 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy, Omega 6 and Protein per 300 calories.
• 300 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Omega 3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted provide inadequate amounts of Fiber in 300 calories.