Comparing Nutrients in 300 calories Snacks, sesame sticks, wheat-based, unsalted VS Snacks, trail mix, regular, unsalted

Weight per 300 calories

• Snacks, sesame sticks, wheat-based, unsalted: 55.5g
• Snacks, trail mix, regular, unsalted: 65g

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

Which food has more nutrients per 300 calories - Snacks, sesame sticks, wheat-based, unsalted or Snacks, trail mix, regular, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	53.6% 9.1g	36.6% 6.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	10.8% 6.04g	16% 8.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0.25% 2.2μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.67% 0.048mg	15% 0.19mg	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	3.05% 12μg	11.5% 46μg	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	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	9.43% 94mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	71% 0.64mg	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	5.13% 0.41mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	5.94% 25mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	21.8% 0.5mg	29% 0.67mg	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	11% 76.5mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.16% 5.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, sesame sticks, wheat-based, unsalted vs Snacks, trail mix, regular, unsalted:

• Snacks, trail mix, regular, unsalted contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, sesame sticks, wheat-based, unsalted vs Snacks, trail mix, regular, unsalted:

• Snacks, sesame sticks, wheat-based, unsalted have 1.9 times more Calcium than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 2.8 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium and 3.2 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 300 calories:

• Snacks, sesame sticks, wheat-based, unsalted have 11.8 times more Omega 3 and 1.5 times more Omega 6 than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 1.5 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Snacks, trail mix, regular, unsalted have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 300 kcal.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.