Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, oriental mix, rice-based

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 116g
• Snacks, oriental mix, rice-based: 99g

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, peanut butter and chocolate chip or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	59.8% 10g	17g per day for Men 19-50 years
Cholesterol	0.4% 1.16mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	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% 4.86g	34.3% 13g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	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	9.55% 38μg	9.4% 37.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.7% 0.52μg	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, soft, uncoated, peanut butter and chocolate chip	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	9.26% 93mg	5.34% 53.4mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	28% 2.25mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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	43.3% 303mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	NA	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, oriental mix, rice-based:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2.2 times more Vitamin B1 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, oriental mix, rice-based:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.7 times more Calcium, 3.5 times more Copper, 1.2 times more Manganese and 1.3 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.3 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Iron, Magnesium, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 9 times more Omega 3, 1.9 times more Omega 6, 2.7 times more Fiber and 1.5 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, oriental mix, rice-based have similar amounts of Energy and Fat per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.