Comparing Nutrients in 100 calories Snacks, sesame sticks, wheat-based, salted VS Snacks, corn cakes

Weight per 100 calories

• Snacks, sesame sticks, wheat-based, salted: 18.5g
• Snacks, corn cakes: 26g

Snacks, sesame sticks, wheat-based, salted have 1.4 times more energy per 100g than Snacks, corn cakes. It has very high energy density when compared to other foods. Snacks, corn cakes having high energy density.

Which food has more nutrients per 100 calories - Snacks, sesame sticks, wheat-based, salted or Snacks, corn cakes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Snacks, corn cakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18% 3.04g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.048% 0.035g	8.36% 6.06g	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	1.36% 0.52g	1.3% 0.49g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.74% 2.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.9% 0.012mg	0.99% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.043mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	2.8% 0.036mg	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% 4.07μg	1.23% 4.9μg	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	4.74% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	0.49% 4.9mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	12% 0.11mg	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	1.7% 0.14mg	4.52% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2% 8.3mg	7% 29.5mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	20.4% 0.47mg	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	3.64% 25.5mg	5.8% 40.6mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.7mg	1.2% 40.6mg	3400mg per day for Men 19-50 years
Selenium	5.75% 3.16μg	4.65% 2.56μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	1.97% 0.22mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.01% 0.37g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, sesame sticks, wheat-based, salted vs Snacks, corn cakes:

• Snacks, sesame sticks, wheat-based, salted have more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain more Vitamin A, 2.8 times more Vitamin B1, 4.6 times more Vitamin B3, 5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, corn cakes have similar amounts of Vitamin B9 per 100 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, corn cakes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, sesame sticks, wheat-based, salted vs Snacks, corn cakes:

• Snacks, sesame sticks, wheat-based, salted have 6.4 times more Calcium, 1.2 times more Selenium and 2.2 times more Sodium than Snacks, corn cakes.
• While Snacks, corn cakes contain 1.4 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Zinc than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, corn cakes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, sesame sticks, wheat-based, salted have 10.9 times more Fat, 11 times more Saturated Fat, 23.1 times more Omega 3 and 13.2 times more Omega 6 than Snacks, corn cakes.
• While Snacks, corn cakes contain 2.5 times more Carbohydrate and 172.7 times more Sugars than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Snacks, corn cakes have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.