Comparing Nutrients in 500 calories Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based

Weight per 500 calories

• Snacks, granola bars, hard, almond: 101g
• Snacks, oriental mix, rice-based: 99g

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

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	59.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	39.2% 51g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.96g	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	12.8% 4.85g	34.3% 13g	38g per day for Men 19-50 years
Protein	14% 7.78g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.22% 2.02μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.44% 0.071mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	5.47% 0.071mg	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	3.03% 12μg	9.4% 37.5μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.98% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	5.34% 53.4mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	14.7% 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	31.6% 2.53mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	54.7% 1.26mg	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	33% 230mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	0.068% 2.5g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Snacks, Oriental Mix, Rice-based Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Snacks, oriental mix, rice-based?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 500 kcal of Snacks, oriental mix, rice-based contain 2 times more Vitamin B2 and 4.9 times more Vitamin B3 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 500 calories of Snacks, granola bars, hard, almond have 1.9 times more Selenium than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 1.4 times more Magnesium, 1.6 times more Sodium and 1.6 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based contain similar levels of Copper, Iron, Manganese and Phosphorus per 500 calories.
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, almond have 3.4 times more Saturated Fat and 1.2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 3.1 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Snacks, granola bars, hard, almond provide inadequate amounts of Omega 3