Comparing Nutrients in 300 calories Snacks, KRAFT, CORNNUTS, plain VS Snacks, crisped rice bar, chocolate chip

Weight per 300 calories

• Snacks, KRAFT, CORNNUTS, plain: 67.3g
• Snacks, crisped rice bar, chocolate chip: 74.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, KRAFT, CORNNUTS, plain or Snacks, crisped rice bar, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	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	12.2% 4.64g	4.3% 1.63g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	6.76% 3.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	32.8% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.12% 1.14mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	40.3% 0.52mg	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	0% 0μg	26% 104μg	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% 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	8.88% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	0.61% 6.05mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.6% 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	14% 1.12mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	32.3% 0.74mg	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	26.4% 185mg	14.2% 100mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	18% 9.96μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.024% 0.87g	0.14% 5.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 14.3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B9 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3 times more Copper, 4.2 times more Iron and 2.4 times more Manganese than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, KRAFT, CORNNUTS, plain have 2.8 times more Fiber and 1.5 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.4 times more Saturated Fat, 3.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Snacks, crisped rice bar, chocolate chip have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.