Comparing Nutrients in 500 calories Snacks, corn-based, extruded, onion-flavor VS Snacks, crisped rice bar, chocolate chip

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• Snacks, crisped rice bar, chocolate chip: 124g

Snacks, corn-based, extruded, onion-flavor have 1.2 times more energy per 100g than Snacks, crisped rice bar, chocolate chip. It has very high energy density when compared to other foods. Snacks, crisped rice bar, chocolate chip having very high energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, onion-flavor or Snacks, crisped rice bar, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	69.5% 90g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	10.3% 3.9g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	67% 0.87mg	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	27.6% 110μg	43.3% 173μg	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	2% 1.8mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42.6% 0.38mg	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	46.6% 3.73mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	53.8% 1.24mg	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	10.3% 72mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	9.68% 1.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.23% 8.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, onion-flavor vs Snacks, crisped rice bar, chocolate chip:

• Snacks, corn-based, extruded, onion-flavor have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, onion-flavor vs Snacks, crisped rice bar, chocolate chip:

• Snacks, corn-based, extruded, onion-flavor have 2.8 times more Sodium than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3.2 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, crisped rice bar, chocolate chip have similar amounts of Selenium per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Fat, 1.4 times more Fiber and 1.2 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 1.5 times more Saturated Fat, 1.9 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Carbohydrate than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, crisped rice bar, chocolate chip have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.