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

Weight per 500 calories

• Snacks, granola bars, hard, plain: 106g
• Snacks, fruit leather, rolls: 135g

Snacks, granola bars, hard, plain have 1.3 times more energy per 100g than Snacks, fruit leather, rolls. It has very high energy density when compared to other foods. Snacks, fruit leather, rolls having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, plain or Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	4.17% 4.04g	97g per day for Men 19-50 years
Saturated Fat	7.86% 2.5g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	89% 116g	130g per day for Men 19-50 years
Sugars	42% 30.3g	91% 66.3g	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	15% 5.63g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	0.24% 0.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.24% 2.12μg	0.9% 8.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	0.78% 0.039mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.94% 0.09mg	31% 0.4mg	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	6.1% 24.4μg	0.67% 2.7μg	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	1.06% 0.96mg	180% 162mg	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	14.8% 2.2mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	6.48% 64.8mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	25.6% 0.23mg	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	39% 3.13mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	10.8% 0.25mg	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	42% 294mg	5.97% 41.8mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	21% 312mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.15mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.14g	0.37% 13.7g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Plain VS Snacks, Fruit Leather, Rolls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, plain or Snacks, fruit leather, rolls?

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

• 500 calories of Snacks, granola bars, hard, plain have 2.5 times more Vitamin B1, 12.5 times more Vitamin B3, 22.1 times more Vitamin B5 and 2.9 times more Vitamin E than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 4.5 times more Vitamin B6, 169.3 times more Vitamin C and 1.6 times more Vitamin K than Snacks, granola bars, hard, plain.
• 500 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Snacks, granola bars, hard, plain as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Snacks, granola bars, hard, plain have 1.8 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 7 times more Phosphorus, 31.9 times more Selenium and 8.4 times more Zinc than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 1.4 times more Sodium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, fruit leather, rolls contain similar levels of Potassium per 500 calories.
• 500 calories of Snacks, fruit leather, rolls lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Snacks, granola bars, hard, plain as well as Snacks, fruit leather, rolls lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, plain have 5.2 times more Fat, 22 times more Omega 6, more Fiber and 79.6 times more Protein than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 2.5 times more Omega 3, 1.7 times more Carbohydrate and 2.2 times more Sugars than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, fruit leather, rolls offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, granola bars, hard, plain provide inadequate amounts of Omega 3
• 500 calories of Snacks, fruit leather, rolls provide inadequate amounts of Omega 6, Fiber and Protein