Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, cones, plain VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	25% 723kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	67.6% 88g	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	4.1% 1.56g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5.12% 0.067mg	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	1.06% 4.25μg	4.25% 17μg	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	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, corn-based, extruded, cones, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	20% 0.18mg	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	45% 3.6mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	84% 1.93mg	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	8.9% 62.4mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, cones, plain versus 5 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, cones, plain vs Snacks, granola bars, hard, almond:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 3.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.1 times more Vitamin B5 and 4 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, cones, plain as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, corn-based, extruded, cones, plain vs Snacks, granola bars, hard, almond:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 4 times more Sodium than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 10.7 times more Calcium, 3.2 times more Copper, 7.4 times more Magnesium, 15.7 times more Manganese, 5.2 times more Phosphorus, 3.4 times more Potassium, 3.9 times more Selenium and 7.5 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Snacks, granola bars, hard, almond contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 1.8 times more Saturated Fat than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 10 times more Omega 3, 4.7 times more Omega 6, 4.4 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Snacks, granola bars, hard, almond offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3