Comparing Nutrients in 100 calories Snacks, granola bars, hard, plain VS Snacks, granola bars, soft, uncoated, plain

Weight per 100 calories

• Snacks, granola bars, hard, plain: 21g
• Snacks, granola bars, soft, uncoated, plain: 22.6g

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

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, plain or Snacks, granola bars, soft, uncoated, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	11.7% 15g	130g per day for Men 19-50 years
Sugars	8.37% 6.07g	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	2.96% 1.13g	2.73% 1.04g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	0.047% 0.42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.94% 0.025mg	2.87% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	1.74% 0.023mg	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	1.22% 4.9μg	1.35% 5.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.67% 0.088μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	1.3% 13mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	9.25% 0.083mg	6.77% 0.061mg	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	7.83% 0.63mg	7.22% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.6mg	3.98% 16.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	15% 0.35mg	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	8.4% 59mg	7.4% 52mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.3mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	6.65% 3.66μg	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	4.2% 62.8mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	3.08% 0.34mg	11mg per day for Men 19-50 years
Water	0.022% 0.83g	0.039% 1.44g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Plain VS Snacks, Granola Bars, Soft, Uncoated, Plain Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, plain or Snacks, granola bars, soft, uncoated, plain?

Lets compare vitamin content per 100 calories of Snacks, granola bars, hard, plain vs Snacks, granola bars, soft, uncoated, plain:

• 100 calories of Snacks, granola bars, hard, plain have 2.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Snacks, granola bars, soft, uncoated, plain.
• While 100 kcal of Snacks, granola bars, soft, uncoated, plain contain 1.5 times more Vitamin B2 and more Vitamin B12 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B2 and Vitamin B12
• 100 calories of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin B3
• Both Snacks, granola bars, hard, plain as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, granola bars, hard, plain vs Snacks, granola bars, soft, uncoated, plain:

• 100 calories of Snacks, granola bars, hard, plain have 1.4 times more Copper, 1.2 times more Magnesium and 1.3 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• While 100 kcal of Snacks, granola bars, soft, uncoated, plain contain 1.8 times more Calcium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, plain contain similar levels of Iron, Manganese, Phosphorus, Potassium, Selenium and Sodium per 100 calories.
• 100 calories of Snacks, granola bars, hard, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, granola bars, hard, plain have 2.2 times more Omega 6 and 1.3 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 100 kcal of Snacks, granola bars, soft, uncoated, plain contain 3.3 times more Saturated Fat and 5.3 times more Omega 3 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Snacks, granola bars, soft, uncoated, plain offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 100 calories.
• 100 calories of Snacks, granola bars, hard, plain provide inadequate amounts of Omega 3