Comparing Nutrients in 500 calories Snacks, corn cakes VS Snacks, granola bars, hard, peanut butter

Weight per 500 calories

• Snacks, corn cakes: 129g
• Snacks, granola bars, hard, peanut butter: 104g

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

Which food has more nutrients per 500 calories - Snacks, corn cakes or Snacks, granola bars, hard, peanut butter?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	2.42% 0.039g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	72.8% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	42% 30.3g	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	6.46% 2.45g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	10% 90μg	0.12% 1.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.64% 0.099mg	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	6.14% 24.5μg	4.66% 18.6μg	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	0.23% 0.21mg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	4.24% 42.4mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	25% 0.23mg	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	22.6% 1.8mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	41.5% 0.95mg	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	29% 203mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	8.86% 301mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn cakes vs Snacks, granola bars, hard, peanut butter:

• Snacks, corn cakes have 87.4 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.4 times more Vitamin B2 than Snacks, corn cakes.
• Both Snacks, corn cakes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn cakes vs Snacks, granola bars, hard, peanut butter:

• Snacks, corn cakes have 2.4 times more Copper, 2.6 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Sodium and 2 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.4 times more Iron and 1.5 times more Potassium than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, granola bars, hard, peanut butter have similar amounts of Selenium per 500 kcal.
• Both Snacks, corn cakes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn cakes have 1.7 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 7.9 times more Fat, 6.1 times more Saturated Fat, 2.9 times more Omega 3 and 10.8 times more Omega 6 than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, granola bars, hard, peanut butter have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Snacks, corn cakes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.