Comparing Nutrients in 5 ounces Snacks, corn cakes VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	19% 549kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	34.8% 33.7g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.42% 1.26g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	68% 88.3g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	7.1% 2.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	11% 99μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	10.5% 0.14mg	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	6.73% 27μg	6.38% 25.5μg	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	0.31% 0.28mg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	34.3% 0.31mg	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	25% 2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	57% 1.3mg	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	31.8% 223mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	46% 692mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.52g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, corn cakes vs Snacks, granola bars, hard, peanut butter:

• Snacks, corn cakes have 70 times more Vitamin A, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.8 times more Vitamin B2 than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Snacks, corn cakes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, corn cakes vs Snacks, granola bars, hard, peanut butter:

• Snacks, corn cakes have 1.9 times more Copper, 2.1 times more Magnesium, 2 times more Manganese, 1.7 times more Sodium and 1.6 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 2.2 times more Calcium, 1.7 times more Iron, 1.9 times more Potassium and 1.5 times more Selenium than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, granola bars, hard, peanut butter have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn cakes have 1.3 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 9.9 times more Fat, 7.6 times more Saturated Fat, 3.7 times more Omega 3, 13.4 times more Omega 6 and 1.5 times more Fiber than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, granola bars, hard, peanut butter have similar amounts of Energy and Protein per 5 oz.
• Both Snacks, corn cakes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.