Comparing Nutrients in 500 calories Snacks, fruit leather, rolls VS Snacks, granola bars, hard, chocolate chip

Weight per 500 calories

• Snacks, fruit leather, rolls: 135g
• Snacks, granola bars, hard, chocolate chip: 114g

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

Which food has more nutrients per 500 calories - Snacks, fruit leather, rolls or Snacks, granola bars, hard, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, rolls	0%	7%	93%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Snacks, fruit leather, rolls	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.04g	19% 18.6g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	40.7% 13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	0% 0g	13.2% 5.02g	38g per day for Men 19-50 years
Protein	0.24% 0.13g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, rolls	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.9% 8.1μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	5.1% 0.066mg	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	0.67% 2.7μg	3.7% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.48% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	180% 162mg	0.13% 0.11mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, rolls	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	33% 0.3mg	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	17% 1.36mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	74.8% 1.72mg	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	5.97% 41.8mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	11.7% 396mg	8.43% 287mg	3400mg per day for Men 19-50 years
Selenium	0.98% 0.54μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	2.33% 0.26mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.074% 2.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, fruit leather, rolls vs Snacks, granola bars, hard, chocolate chip:

• Snacks, fruit leather, rolls have 6.1 times more Vitamin B6 and 1416.7 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B2 and 14.8 times more Vitamin B5 than Snacks, fruit leather, rolls.
• Both Snacks, fruit leather, rolls as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, fruit leather, rolls vs Snacks, granola bars, hard, chocolate chip:

• Snacks, fruit leather, rolls have 1.4 times more Potassium than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 2 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 3 times more Magnesium, 6.9 times more Manganese, 5.6 times more Phosphorus, 26.5 times more Selenium and 8.6 times more Zinc than Snacks, fruit leather, rolls.
• Both Snacks, fruit leather, rolls and Snacks, granola bars, hard, chocolate chip have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, fruit leather, rolls have 2.8 times more Omega 3 and 1.4 times more Carbohydrate than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 4.6 times more Fat, 14.4 times more Saturated Fat, 2.4 times more Omega 6, more Fiber and 61.8 times more Protein than Snacks, fruit leather, rolls.
• Both Snacks, fruit leather, rolls and Snacks, granola bars, hard, chocolate chip have similar amounts of Energy per 500 kcal.
• Both Snacks, fruit leather, rolls as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.