Comparing Nutrients in 100 grams Snacks, granola bars, hard, peanut butter VS Snacks, potato chips, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	16.7% 483kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	63.2% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	0.3% 0.22g	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	7.63% 2.9g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	51.6% 0.67mg	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	4.5% 18μg	6.75% 27μg	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	0.22% 0.2mg	28.6% 25.7mg	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	36.5% 5.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	24.2% 0.22mg	66.7% 0.6mg	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	30% 2.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	19% 0.44mg	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	20% 139mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	51.3% 1744mg	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	19% 283mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, peanut butter vs Snacks, potato chips, reduced fat:

• Snacks, granola bars, hard, peanut butter have 1.4 times more Vitamin B5 than Snacks, potato chips, reduced fat.
• While Snacks, potato chips, reduced fat contain 3 times more Vitamin B2, 3.6 times more Vitamin B3, 7 times more Vitamin B6, 1.5 times more Vitamin B9 and 128.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, potato chips, reduced fat have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, potato chips, reduced fat have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, granola bars, hard, peanut butter vs Snacks, potato chips, reduced fat:

• Snacks, granola bars, hard, peanut butter have 2 times more Calcium, 1.8 times more Iron, 2.1 times more Manganese, 1.9 times more Selenium and 17.9 times more Zinc than Snacks, potato chips, reduced fat.
• While Snacks, potato chips, reduced fat contain 2.8 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 6 times more Potassium and 2 times more Sodium than Snacks, granola bars, hard, peanut butter.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, hard, peanut butter have 1.4 times more Protein than Snacks, potato chips, reduced fat.
• While Snacks, potato chips, reduced fat contain 1.3 times more Saturated Fat, 1.7 times more Omega 3 and 2 times more Fiber than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, potato chips, reduced fat have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 g.
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, potato chips, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.