Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, chocolate chip VS Snacks, granola bars, soft, uncoated, nut and raisin

Weight per 300 calories

• Snacks, granola bars, soft, uncoated, chocolate chip: 71.8g
• Snacks, granola bars, soft, uncoated, nut and raisin: 66g

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, soft, uncoated, chocolate chip or Snacks, granola bars, soft, uncoated, nut and raisin?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	7.02% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	32.3% 42g	130g per day for Men 19-50 years
Sugars	28.6% 20.8g	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	2% 1.44g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.18% 2.73g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	7.24% 4.06g	9.44% 5.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.53% 0.059mg	9.66% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	6.1% 0.079mg	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	2.87% 11.5μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	28% 0.25mg	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	19.6% 1.57mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	34.5% 0.79mg	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	18% 126mg	22.8% 159mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.97μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.93mg	9.6% 1.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.63g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, soft, uncoated, chocolate chip vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Snacks, granola bars, soft, uncoated, nut and raisin contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, soft, uncoated, chocolate chip vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Snacks, granola bars, soft, uncoated, chocolate chip have 1.2 times more Sodium than Snacks, granola bars, soft, uncoated, nut and raisin.
• While Snacks, granola bars, soft, uncoated, nut and raisin contain 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, soft, uncoated, nut and raisin contain 1.4 times more Saturated Fat, 2.4 times more Omega 3, 3.3 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.