Comparing Nutrients in 500 calories Snacks, corn-based, extruded, onion-flavor VS Snacks, KRAFT, CORNNUTS, plain

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• Snacks, KRAFT, CORNNUTS, plain: 112g

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

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, onion-flavor or Snacks, KRAFT, CORNNUTS, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	20% 3.37g	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	62% 80.6g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	0.94% 0.68g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	19.7% 0.26mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	14.8% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	2.9% 29mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.3% 0.13mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	30% 127mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	22% 0.51mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.039% 1.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B9 and 1.2 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 2 times more Iron and 1.5 times more Sodium than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 4.5 times more Magnesium, 2.5 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Copper per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Fat, 1.6 times more Saturated Fat, 2 times more Omega 3 and 7.1 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.