Comparing Nutrients in 300 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, oriental mix, rice-based

Weight per 300 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 69.4g
• Snacks, oriental mix, rice-based: 59.3g

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, peanut butter and chocolate chip or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0.24% 0.69mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	NA	2.45% 1.78g	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	7.68% 2.9g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	12% 6.8g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.15% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	5.63% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	3.3% 0.043mg	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	5.73% 23μg	5.63% 22.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.2% 0.18mg	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	22% 3.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	8.83% 0.079mg	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	17% 1.35mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	40.8% 0.94mg	33% 0.75mg	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	26% 182mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	15% 228mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.2mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.041% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, oriental mix, rice-based:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2.2 times more Vitamin B1 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, oriental mix, rice-based:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.7 times more Calcium, 3.5 times more Copper, 1.2 times more Manganese and 1.3 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.3 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Iron, Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 9 times more Omega 3, 1.9 times more Omega 6, 2.7 times more Fiber and 1.5 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Energy and Fat per 300 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.