Comparing Nutrients in 500 calories Snacks, granola bars, hard, peanut butter VS Snacks, sesame sticks, wheat-based, salted

Weight per 500 calories

• Snacks, granola bars, hard, peanut butter: 104g
• Snacks, sesame sticks, wheat-based, salted: 92g

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, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	72.8% 12.4g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	0.24% 0.18g	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	7.9% 3g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Vitamin A	0.12% 1.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	6.1% 0.079mg	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	4.66% 18.6μg	5.1% 20.3μg	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	0.23% 0.21mg	0% 0mg	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	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	4.24% 42.4mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	41.7% 0.38mg	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% 2.5mg	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	36.3% 0.84mg	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	20.6% 144mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	8.86% 301mg	4.8% 164mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.05% 1.85g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Snacks, Sesame Sticks, Wheat-based, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, peanut butter or Snacks, sesame sticks, wheat-based, salted?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Snacks, granola bars, hard, peanut butter have 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Snacks, sesame sticks, wheat-based, salted.
• 500 calories of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, peanut butter vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Snacks, granola bars, hard, peanut butter have 3.6 times more Iron and 1.4 times more Magnesium than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 3.7 times more Calcium, 1.7 times more Copper and 4.7 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted contain similar levels of Manganese, Phosphorus and Selenium per 500 calories.
• 500 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Calcium
• 500 calories of Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Iron, Magnesium and Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, peanut butter have 1.5 times more Carbohydrate than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 1.4 times more Fat, 1.8 times more Saturated Fat and 7.9 times more Omega 3 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy, Omega 6 and Protein per 500 calories.
• 500 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Omega 3
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, sesame sticks, wheat-based, salted provide inadequate amounts of Fiber in 500 calories.