Comparing Nutrients in 500 calories Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 500 calories

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 112g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g

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, crunchy, mixed flavors or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	31% 22.4g	55.5% 40.3g	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	29.5% 11.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	30% 17g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.2% 0.6mg	58.4% 0.76mg	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	22.7% 91μg	39.4% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60% 1.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.4% 38.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.58mg	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.16% 11μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	0% 0mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.11μg	0.006% 0.25μg	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	38% 3.03mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	77.7% 1.8mg	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	53.3% 373mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	38.5% 21μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.4 times more Vitamin B5 and 7.4 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 295.5 times more Vitamin A, 4.2 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B1 per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.4 times more Copper, 2 times more Manganese, 1.5 times more Potassium, 1.5 times more Selenium and 1.9 times more Sodium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Calcium, 2.3 times more Iron and 1.3 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Magnesium and Phosphorus per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.2 times more Fat, 18.4 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Fiber and 1.4 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Saturated Fat and 1.8 times more Sugars than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.