Comparing Nutrients in 100 calories Snacks, granola bars, soft, almond, confectioners coating VS Snacks, vegetable chips, made from garden vegetables

Weight per 100 calories

• Snacks, granola bars, soft, almond, confectioners coating: 22g
• Snacks, vegetable chips, made from garden vegetables: 21g

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

Which food has more nutrients per 100 calories - Snacks, granola bars, soft, almond, confectioners coating or Snacks, vegetable chips, made from garden vegetables?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	5.08% 4.93g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.57% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	9.83% 12.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	1.18% 0.85g	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	2.5% 0.95g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.21% 1.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.87% 0.022mg	2.34% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.96% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.66% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	8.86% 0.12mg	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	0.99% 3.96μg	0.85% 3.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.3% 0.031μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.049% 0.044mg	1.15% 1.04mg	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	11% 1.67mg	6.82% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.33μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	3% 30mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8.23% 0.074mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.55μg	0% 0μg	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	4.1% 0.33mg	4.1% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	2.67% 11.2mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	2.53% 0.058mg	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	6.03% 42mg	3.93% 27.5mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.3mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.38% 0.21μg	55μg per day for Men 19-50 years
Sodium	7.12% 107mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	0.036% 1.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, granola bars, soft, almond, confectioners coating vs Snacks, vegetable chips, made from garden vegetables:

• Snacks, granola bars, soft, almond, confectioners coating have 6.3 times more Vitamin B2, more Vitamin B12 and 1.6 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 7.3 times more Vitamin B6, 23.6 times more Vitamin C and 11.2 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin B5 per 100 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bars, soft, almond, confectioners coating vs Snacks, vegetable chips, made from garden vegetables:

• Snacks, granola bars, soft, almond, confectioners coating have 2.7 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 6.8 times more Selenium, 1.2 times more Sodium and 2.9 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 2.5 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Snacks, vegetable chips, made from garden vegetables have similar amounts of Iron per 100 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, granola bars, soft, almond, confectioners coating have 3.3 times more Saturated Fat, 8.7 times more Sugars and 1.7 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 146.1 times more Omega 3 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Snacks, vegetable chips, made from garden vegetables have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.