Comparing Nutrients in 300 calories Snacks, granola bars, hard, plain VS Snacks, fruit leather, rolls

Weight per 300 calories

• Snacks, granola bars, hard, plain: 63.7g
• Snacks, fruit leather, rolls: 81g

Snacks, granola bars, hard, plain have 1.3 times more energy per 100g than Snacks, fruit leather, rolls. It has very high energy density when compared to other foods. Snacks, fruit leather, rolls having high energy density.

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, plain or Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	2.05% 0.35g	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	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	25% 18g	55% 39.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	0.14% 0.081g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	0.54% 4.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.66% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.47% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.16% 0.054mg	18.7% 0.24mg	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	0.4% 1.6μg	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	108% 97mg	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	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.75% 9.3μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	3.9% 39mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	15.4% 0.14mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	3.85% 16mg	420mg per day for Men 19-50 years
Manganese	49.2% 1.13mg	6.47% 0.15mg	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	3.6% 25mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	0.22% 8.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, plain vs Snacks, fruit leather, rolls:

• Snacks, granola bars, hard, plain have 2.5 times more Vitamin B1, 4.7 times more Vitamin B2, 12.5 times more Vitamin B3, 22.1 times more Vitamin B5, 9.1 times more Vitamin B9 and 2.9 times more Vitamin E than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 4.5 times more Vitamin B6, 169.3 times more Vitamin C and 1.6 times more Vitamin K than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, hard, plain vs Snacks, fruit leather, rolls:

• Snacks, granola bars, hard, plain have 1.5 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 7 times more Phosphorus, 31.9 times more Selenium and 8.4 times more Zinc than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 1.4 times more Sodium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, fruit leather, rolls have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, hard, plain have 5.2 times more Fat, 2.8 times more Saturated Fat, 22 times more Omega 6, more Fiber and 79.6 times more Protein than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 2.5 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Sugars than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, fruit leather, rolls have similar amounts of Energy per 300 kcal.
• Both Snacks, granola bars, hard, plain as well as Snacks, fruit leather, rolls have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.