Comparing Nutrients in 300 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g
• Frozen Roasted Potatoes with Salt: 236g

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 3.2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	33.3% 24g	2.25% 1.63g	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	14.7% 5.6g	16% 6.14g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	22% 199μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	NA	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	23.6% 95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.85% 23IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.15μg	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	52.6% 4.2mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	NA	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	NA	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	31% 216mg	NA	700mg per day for Men 19-50 years
Potassium	7.2% 244mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	NA	11mg per day for Men 19-50 years
Water	0.23% 8.4g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 27 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.

Comparing minerals per 300 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Frozen Roasted Potatoes with Salt:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.4 times more Calcium and 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.4 times more Potassium, 4.8 times more Sodium and 19.2 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.

Comparison of macro-nutrients per 300 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.9 times more Fat, 3.6 times more Saturated Fat, 14.8 times more Sugars and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Frozen Roasted Potatoes with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.