Comparing Nutrients in 500 calories Snacks, KRAFT, CORNNUTS, plain VS Snacks, crisped rice bar, chocolate chip

Weight per 500 calories

• Snacks, KRAFT, CORNNUTS, plain: 112g
• Snacks, crisped rice bar, chocolate chip: 124g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Snacks, KRAFT, CORNNUTS, plain or Snacks, crisped rice bar, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	69.5% 90g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	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	20.4% 7.74g	7.17% 2.72g	38g per day for Men 19-50 years
Protein	17% 9.53g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	67% 0.87mg	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	0% 0μg	43.3% 173μg	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% 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	14.8% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	1% 10mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	42.6% 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	23.4% 1.87mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	53.8% 1.24mg	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	44% 308mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.68% 1.06mg	11mg per day for Men 19-50 years
Water	0.039% 1.46g	0.23% 8.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 14.3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B9 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3 times more Copper, 4.2 times more Iron and 2.4 times more Manganese than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, KRAFT, CORNNUTS, plain have 2.8 times more Fiber and 1.5 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.4 times more Saturated Fat, 3.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Snacks, crisped rice bar, chocolate chip have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.