Comparing Nutrients in 5 ounces Snacks, granola bars, hard, plain VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	23% 668kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	16% 5.17g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	35% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	70.2% 91g	130g per day for Men 19-50 years
Sugars	56% 40.5g	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	19.8% 7.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	11.2% 0.15mg	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	8.15% 32.6μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.28mg	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	19.8% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	104% 0.94mg	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	52.3% 4.2mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	86.3% 2mg	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	56% 393mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Snacks, granola bars, soft, uncoated, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, plain versus 5 oz of Snacks, granola bars, soft, uncoated, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, plain vs Snacks, granola bars, soft, uncoated, peanut butter:

• 5 ounces of Snacks, granola bars, hard, plain have 1.5 times more Vitamin B5 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 2 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, peanut butter provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, hard, plain as well as Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, plain vs Snacks, granola bars, soft, uncoated, peanut butter:

• 5 ounces of Snacks, granola bars, hard, plain have 1.4 times more Iron and 1.3 times more Manganese than Snacks, granola bars, soft, uncoated, peanut butter.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 1.5 times more Calcium, 1.7 times more Copper and 1.4 times more Sodium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, peanut butter contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, plain have 1.3 times more Fat, 2 times more Omega 3, 2.8 times more Omega 6 and 1.2 times more Fiber than Snacks, granola bars, soft, uncoated, peanut butter.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 1.5 times more Saturated Fat than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, peanut butter offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3