Comparing Nutrients in 100 calories Snacks, KRAFT, CORNNUTS, plain VS Snacks, crisped rice bar, chocolate chip

Weight per 100 calories

• Snacks, KRAFT, CORNNUTS, plain: 22.4g
• Snacks, crisped rice bar, chocolate chip: 25g

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

Which food has more nutrients per 100 calories - Snacks, KRAFT, CORNNUTS, plain or Snacks, crisped rice bar, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.67g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	14% 18g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	4.07% 1.55g	1.43% 0.54g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.25% 1.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.77% 0.009mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.24% 0.029mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.64% 0.082mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.95% 0.051mg	13.4% 0.17mg	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% 0μg	8.66% 34.7μg	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% 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	1.74% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.52% 5.2mg	1000mg per day for Men 19-50 years
Copper	2.86% 0.026mg	8.53% 0.077mg	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	4.7% 0.37mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	6.03% 25.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	4.44% 0.1mg	10.8% 0.25mg	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	8.8% 61.7mg	4.74% 33mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	1.22% 41.6mg	3400mg per day for Men 19-50 years
Selenium	6.03% 3.3μg	4.37% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.43% 126mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	3.63% 0.4mg	1.94% 0.21mg	11mg per day for Men 19-50 years
Water	0.008% 0.29g	0.047% 1.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 14.3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B9 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, KRAFT, CORNNUTS, plain vs Snacks, crisped rice bar, chocolate chip:

• Snacks, KRAFT, CORNNUTS, plain have 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3 times more Copper, 4.2 times more Iron and 2.4 times more Manganese than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, KRAFT, CORNNUTS, plain have 2.8 times more Fiber and 1.5 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.4 times more Saturated Fat, 3.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Snacks, crisped rice bar, chocolate chip have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.