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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 33.8 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin B12, more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Snacks, granola bar, fruit-filled, nonfat have 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.
• While Popcorn, sugar syrup/caramel, fat-free contains 6 times more Calcium and 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.6 times more Fat, 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.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.