Comparing Nutrients in 100 calories Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free

Weight per 100 calories

• Snacks, granola bars, hard, peanut butter: 20.7g
• Popcorn, sugar syrup/caramel, fat-free: 26g

Snacks, granola bars, hard, peanut butter have 1.3 times more energy per 100g than Popcorn, sugar syrup/caramel, fat-free. It has very high energy density when compared to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, peanut butter or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.08% 4.93g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.47g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	1.6% 0.6g	1.73% 0.66g	38g per day for Men 19-50 years
Protein	3.62% 2.03g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.023% 0.21μg	0.058% 0.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.62% 0.043mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.43% 0.019mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	0.95% 0.012mg	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	0.93% 3.73μg	0.26% 1.05μg	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	0.046% 0.041mg	0% 0mg	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	0.23% 0.034mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.47% 4.72mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.1% 0.037mg	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	6.2% 0.5mg	2.62% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	NA	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	4.1% 28.8mg	2.06% 14.4mg	700mg per day for Men 19-50 years
Potassium	1.77% 60.2mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	5.65% 3.1μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.043% 1.57g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, granola bars, hard, peanut butter or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 100 calories of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 100 calories of Snacks, granola bars, hard, peanut butter have 4.4 times more Vitamin B1 and 4.5 times more Vitamin B3 than Popcorn, sugar syrup/caramel, fat-free.
• 100 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 100 calories of Snacks, granola bars, hard, peanut butter have 1.2 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 3.3 times more Selenium and 1.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 100 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Sodium than Snacks, granola bars, hard, peanut butter.
• 100 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium, Selenium and Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, granola bars, hard, peanut butter have 13.4 times more Fat, 12.6 times more Saturated Fat, 16 times more Omega 6 and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 100 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.8 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy per 100 calories.
• 100 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6 and Protein
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Fiber in 100 calories.