Comparing Nutrients in 500 calories Snacks, sesame sticks, wheat-based, salted VS Snacks, granola bars, hard, peanut butter

Weight per 500 calories

• Snacks, sesame sticks, wheat-based, salted: 92g
• Snacks, granola bars, hard, peanut butter: 104g

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

Which food has more nutrients per 500 calories - Snacks, sesame sticks, wheat-based, salted or Snacks, granola bars, hard, peanut butter?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	72.8% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	0.24% 0.18g	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	6.8% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.48% 0.058mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.33% 0.22mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.64% 0.099mg	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	5.1% 20.3μg	4.66% 18.6μg	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	0.23% 0.21mg	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	23.7% 3.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	15.7% 157mg	4.24% 42.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	25% 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	8.55% 0.68mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	41.5% 0.95mg	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	18.2% 128mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	4.8% 164mg	8.86% 301mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	9.83% 1.1mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, sesame sticks, wheat-based, salted vs Snacks, granola bars, hard, peanut butter:

• Snacks, granola bars, hard, peanut butter contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B9 per 500 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, sesame sticks, wheat-based, salted vs Snacks, granola bars, hard, peanut butter:

• Snacks, sesame sticks, wheat-based, salted have 3.7 times more Calcium, 1.7 times more Copper and 4.7 times more Sodium than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 3.6 times more Iron, 1.4 times more Magnesium and 1.8 times more Potassium than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, sesame sticks, wheat-based, salted have 1.4 times more Fat, 1.8 times more Saturated Fat, 7.9 times more Omega 3 and 1.2 times more Omega 6 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.5 times more Carbohydrate than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.