Comparing Nutrients in 5 ounces Snacks, sesame sticks, wheat-based, salted VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	26.4% 767kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	34.8% 33.7g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	68% 88.3g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	10.4% 3.97g	11% 4.1g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	7.8% 31μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.4% 5.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	24% 241mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	13% 1.05mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	28% 196mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, sesame sticks, wheat-based, salted vs Snacks, granola bars, hard, peanut butter:

• Snacks, sesame sticks, wheat-based, salted have 1.2 times more Vitamin B9 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, sesame sticks, wheat-based, salted vs Snacks, granola bars, hard, peanut butter:

• Snacks, sesame sticks, wheat-based, salted have 4.1 times more Calcium, 1.9 times more Copper and 5.3 times more Sodium than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 3.2 times more Iron and 1.6 times more Potassium than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, sesame sticks, wheat-based, salted have 1.5 times more Fat, 2 times more Saturated Fat, 8.8 times more Omega 3 and 1.4 times more Omega 6 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.3 times more Carbohydrate than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, granola bars, hard, peanut butter have similar amounts of Energy, Fiber and Protein per 5 oz.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.