Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	52% 1512kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	237% 308g	130g per day for Men 19-50 years
Sugars	354% 257g	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	26% 9.92g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	14% 7.94g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	485% 6.3mg	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	3.97% 16μg	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	39.7% 3.18mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	NA	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	31% 218mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	0.64% 24g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free versus 14 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 33.8 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin B12 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 1.7 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6