Comparing Nutrients in 500 calories Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Snacks, pita chips, salted

Weight per 500 calories

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors: 117g
• Snacks, pita chips, salted: 109g

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

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors or Snacks, pita chips, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	6.77% 0.11g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.5g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	7.2% 5.2g	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	2.04% 1.48g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35% 13.3g	11% 4.16g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	0.26% 2.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.17% 0.12mg	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	13% 52.4μg	37% 148μg	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% 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	55.5% 8.32mg	50.5% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.62% 3.15μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	0% 0mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.009% 0.35μg	0.003% 0.11μg	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	49.4% 3.95mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	9.64% 40.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	31.2% 0.72mg	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	45% 316mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	22.8% 341mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Snacks, pita chips, salted:

• Snacks, pita chips, salted contain 4.6 times more Vitamin B1, 5.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Snacks, pita chips, salted have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Snacks, pita chips, salted:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 3.8 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.3 times more Iron, 3.4 times more Selenium and 2.7 times more Sodium than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, pita chips, salted have insufficient amounts of Calcium and Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.1 times more Omega 3, 2 times more Omega 6, 3.8 times more Sugars, 3.2 times more Fiber and 1.7 times more Protein than Snacks, pita chips, salted.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Snacks, pita chips, salted have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.