Comparing Nutrients in 100 grams Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17% 495kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	12.6% 4.8g	34.7% 13g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	5.54% 0.072mg	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	3% 12μg	9.5% 38μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	3.2% 32mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	15% 0.13mg	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	31.3% 2.5mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.37mg	55.3% 1.27mg	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	32.6% 228mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.069% 2.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, hard, almond versus 100 g of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 100 g of Snacks, oriental mix, rice-based contain 2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 100 grams of Snacks, granola bars, hard, almond have 1.9 times more Selenium than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 1.7 times more Calcium, 1.5 times more Magnesium, 1.6 times more Sodium and 1.7 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based contain similar levels of Copper, Iron, Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bars, hard, almond have 3.3 times more Saturated Fat and 1.2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 3.2 times more Omega 3, 2.8 times more Omega 6, 2.8 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Fat per 100 grams.