Comparing Nutrients in 500 calories Snacks, sesame sticks, wheat-based, unsalted VS Snacks, trail mix, regular, unsalted

Weight per 500 calories

• Snacks, sesame sticks, wheat-based, unsalted: 92g
• Snacks, trail mix, regular, unsalted: 108g

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, unsalted or Snacks, trail mix, regular, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	18% 10g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.48% 0.058mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.33% 0.22mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	25% 0.32mg	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	19.2% 77μg	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	1.7% 1.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	15.7% 157mg	8.44% 84.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	118% 1.07mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	48.7% 1.1mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	4.8% 164mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	9.83% 1.1mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.27% 9.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, sesame sticks, wheat-based, unsalted vs Snacks, trail mix, regular, unsalted:

• Snacks, trail mix, regular, unsalted contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Snacks, trail mix, regular, unsalted 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, unsalted vs Snacks, trail mix, regular, unsalted:

• Snacks, sesame sticks, wheat-based, unsalted have 1.9 times more Calcium than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 2.8 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium and 3.2 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 500 calories:

• Snacks, sesame sticks, wheat-based, unsalted have 11.8 times more Omega 3 and 1.5 times more Omega 6 than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 1.5 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Snacks, trail mix, regular, unsalted have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.