Comparing Nutrients in 100 calories Snacks, corn-based, extruded, onion-flavor VS Snacks, KRAFT, CORNNUTS, plain

Weight per 100 calories

• Snacks, corn-based, extruded, onion-flavor: 20g
• Snacks, KRAFT, CORNNUTS, plain: 22.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, corn-based, extruded, onion-flavor or Snacks, KRAFT, CORNNUTS, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.67% 4.53g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	3.97% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	12.4% 16g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	0.19% 0.14g	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	2.06% 0.78g	4.07% 1.55g	38g per day for Men 19-50 years
Protein	2.76% 1.54g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	0.77% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.78% 0.062mg	2.24% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.053mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	3.95% 0.051mg	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	5.5% 22μg	0% 0μg	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	0.4% 0.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	2.63% 0.024mg	2.86% 0.026mg	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	9.3% 0.75mg	4.7% 0.37mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	6.03% 25.3mg	420mg per day for Men 19-50 years
Manganese	1.76% 0.04mg	4.44% 0.1mg	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	2.06% 14.4mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	0.84% 28.7mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.03% 3.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8.43% 126mg	1500mg per day for Men 19-50 years
Zinc	0.6% 0.066mg	3.63% 0.4mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.008% 0.29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B9 and 1.2 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 2 times more Iron and 1.5 times more Sodium than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 4.5 times more Magnesium, 2.5 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Copper per 100 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Fat, 1.6 times more Saturated Fat, 2 times more Omega 3 and 7.1 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.