Comparing Nutrients in 300 calories Snacks, vegetable chips, made from garden vegetables VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Weight per 300 calories

• Snacks, vegetable chips, made from garden vegetables: 63.4g
• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 67.3g

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

Which food has more nutrients per 300 calories - Snacks, vegetable chips, made from garden vegetables or Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	84.3% 1.35g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	18.6% 13.5g	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	7.84% 3g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	6.03% 3.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.63% 5.7μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.88% 0.037mg	8.43% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	27.7% 0.36mg	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	2.54% 10μg	13.6% 54.5μg	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	3.45% 3.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.07mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	3.3% 33mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.002% 0.067μg	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	12.3% 0.98mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	92% 2.1mg	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	11.8% 82.5mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, vegetable chips, made from garden vegetables vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Snacks, vegetable chips, made from garden vegetables have more Vitamin C, 2 times more Vitamin E and 1.7 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B5 and 5.4 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, vegetable chips, made from garden vegetables vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Snacks, vegetable chips, made from garden vegetables have more Calcium and 1.4 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.1 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 12.1 times more Manganese, 2.7 times more Phosphorus, 20 times more Selenium and 6.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Sodium per 300 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, vegetable chips, made from garden vegetables have 1.5 times more Fat and 1.6 times more Omega 3 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 5.3 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.