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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	24.4% 707kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.15g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	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	71% 92g	67.6% 88g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	14.5% 5.53g	18% 6.8g	38g per day for Men 19-50 years
Protein	19.5% 11g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.43% 0.37mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	39% 156μg	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	2.83% 2.55mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	66% 5.27mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	14.6% 102mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	89.8% 1347mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	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, onion-flavor VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, onion-flavor 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, onion-flavor vs Snacks, granola bars, hard, almond:

• 5 ounces of Snacks, corn-based, extruded, onion-flavor have 4.4 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B5 than Snacks, corn-based, extruded, onion-flavor.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Snacks, corn-based, extruded, onion-flavor have 1.5 times more Iron and 3.7 times more Sodium than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.9 times more Magnesium, 6.8 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 4.8 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, granola bars, hard, almond contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn-based, extruded, onion-flavor have 1.3 times more Omega 3 than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.9 times more Saturated Fat than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, granola bars, hard, almond offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.