Comparing Nutrients in 500 calories Snacks, granola bites, mixed flavors VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Snacks, granola bites, mixed flavors: 111g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

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 bites, mixed flavors or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	9.15% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	58.3% 76g	130g per day for Men 19-50 years
Sugars	46% 33.3g	48% 34.7g	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	16.6% 6.3g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	14% 7.95g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.25% 2.2μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	105% 1.37mg	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	9.15% 36.6μg	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.22mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.18% 1.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.33μg	0.013% 0.51μg	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	21.6% 1.73mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	61.3% 1.4mg	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	34.2% 239mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	40.3% 22μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.24% 8.74g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bites, mixed flavors vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Snacks, granola bites, mixed flavors have 1.2 times more Vitamin B5 and 4.7 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 28.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 8.6 times more Vitamin B6, 7.5 times more Vitamin B9, 52.8 times more Vitamin B12, 110.7 times more Vitamin C and 4.7 times more Vitamin E than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bites, mixed flavors vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Snacks, granola bites, mixed flavors have 1.3 times more Manganese and 2.9 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 12.1 times more Calcium, 3.7 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Sodium and 2.9 times more Zinc than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Potassium per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bites, mixed flavors have 1.7 times more Fat, 1.8 times more Saturated Fat, 4.4 times more Omega 3 and 1.7 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.