Comparing Nutrients in 300 calories Snacks, granola bars, hard, plain VS Snacks, corn-based, extruded, onion-flavor

Weight per 300 calories

• Snacks, granola bars, hard, plain: 63.7g
• Snacks, corn-based, extruded, onion-flavor: 60g

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, plain or Snacks, corn-based, extruded, onion-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	8.15% 2.6g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	30% 39g	130g per day for Men 19-50 years
Sugars	25% 18g	4% 2.9g	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	8.9% 3.38g	6.17% 2.34g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	8.27% 4.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	0.53% 4.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.16% 0.054mg	6.84% 0.089mg	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	3.66% 14.6μg	16.5% 66μg	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	0.64% 0.57mg	1.2% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.87% 1.33mg	10.8% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.75% 9.3μg	2.56% 3.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	7.9% 0.071mg	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	23.5% 1.88mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	49.2% 1.13mg	5.3% 0.12mg	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	25.2% 176mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	11.6% 6.37μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	0.032% 1.2g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Plain VS Snacks, Corn-based, Extruded, Onion-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, plain or Snacks, corn-based, extruded, onion-flavor?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, plain vs Snacks, corn-based, extruded, onion-flavor:

• 300 calories of Snacks, granola bars, hard, plain have 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 3 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 300 kcal of Snacks, corn-based, extruded, onion-flavor contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• 300 calories of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B5 and Vitamin K
• Both Snacks, granola bars, hard, plain as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, plain vs Snacks, corn-based, extruded, onion-flavor:

• 300 calories of Snacks, granola bars, hard, plain have 3.5 times more Copper, 3.7 times more Magnesium, 9.3 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium and 6.5 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 300 kcal of Snacks, corn-based, extruded, onion-flavor contain 3 times more Sodium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, corn-based, extruded, onion-flavor contain similar levels of Iron per 300 calories.
• 300 calories of Snacks, corn-based, extruded, onion-flavor lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Snacks, granola bars, hard, plain as well as Snacks, corn-based, extruded, onion-flavor lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, plain have 4.2 times more Omega 6, 6.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While 300 kcal of Snacks, corn-based, extruded, onion-flavor contain 1.7 times more Saturated Fat than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• Both Snacks, granola bars, hard, plain as well as Snacks, corn-based, extruded, onion-flavor provide inadequate amounts of Omega 3 in 300 calories.