Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, chocolate chip VS Snacks, granola bars, soft, uncoated, nut and raisin

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, chocolate chip: 120g
• Snacks, granola bars, soft, uncoated, nut and raisin: 110g

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 bars, soft, uncoated, chocolate chip or Snacks, granola bars, soft, uncoated, nut and raisin?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	54% 70g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	NA	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	3.3% 2.4g	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	% 6.17g	NA	g per day for Men 19-50 years
Sucrose	% 19.7g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	16.2% 6.17g	38g per day for Men 19-50 years
Protein	12% 6.76g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	9.47% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	10% 0.13mg	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	4.8% 19μg	8.26% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11% 0.26μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	4.9% 49mg	9.25% 93mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	46.5% 0.42mg	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	32.7% 2.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.6mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	57.5% 1.32mg	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	30% 211mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	23.2% 348mg	18.6% 280mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, chocolate chip vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Snacks, granola bars, soft, uncoated, nut and raisin contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, chocolate chip vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Snacks, granola bars, soft, uncoated, chocolate chip have 1.2 times more Sodium than Snacks, granola bars, soft, uncoated, nut and raisin.
• While Snacks, granola bars, soft, uncoated, nut and raisin contain 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, nut and raisin contain 1.4 times more Saturated Fat, 2.4 times more Omega 3, 3.3 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Snacks, granola bars, soft, uncoated, nut and raisin have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.