Comparing Nutrients in 500 calories Snacks, vegetable chips, made from garden vegetables VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Weight per 500 calories

• Snacks, vegetable chips, made from garden vegetables: 106g
• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 112g

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

Which food has more nutrients per 500 calories - Snacks, vegetable chips, made from garden vegetables or Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	5.82% 1.86g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	54% 70.4g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	31% 22.4g	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	13% 4.97g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	10% 5.62g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.06% 9.5μg	0.12% 1.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	46.2% 0.6mg	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	4.23% 17μg	22.7% 91μg	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	5.76% 5.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	9.16% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	5.5% 55mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	84.5% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.003% 0.11μg	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	20.5% 1.64mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	153% 3.5mg	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	19.6% 137mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	26% 886mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.92% 1.06μg	38.5% 21μg	55μg per day for Men 19-50 years
Sodium	29% 436mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.67g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, vegetable chips, made from garden vegetables vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Snacks, vegetable chips, made from garden vegetables have more Vitamin C, 2 times more Vitamin E and 1.7 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B5 and 5.4 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, vegetable chips, made from garden vegetables vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Snacks, vegetable chips, made from garden vegetables have more Calcium and 1.4 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.1 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 12.1 times more Manganese, 2.7 times more Phosphorus, 20 times more Selenium and 6.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Sodium per 500 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, vegetable chips, made from garden vegetables have 1.5 times more Fat and 1.6 times more Omega 3 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 5.3 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.