Comparing Nutrients in 14 ounces Snacks, granola bars, hard, peanut butter VS 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	66% 1917kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	279% 47.4g	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	190% 247g	275% 357g	130g per day for Men 19-50 years
Sugars	NA	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	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	30.3% 11.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	69.5% 39g	14% 7.94g	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	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	18% 71.4μg	3.97% 16μg	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	0.88% 0.79mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	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	16.3% 163mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	61.7% 0.56mg	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	119% 9.53mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	79% 552mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	75% 1123mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Snacks, granola bars, hard, peanut butter have 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Snacks, granola bars, hard, peanut butter have 2.3 times more Calcium, 1.6 times more Copper, 3 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Potassium, 4.2 times more Selenium and 2 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Snacks, granola bars, hard, peanut butter and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Sodium per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, hard, peanut butter have 1.3 times more Energy, 17 times more Fat, 16 times more Saturated Fat, 2.4 times more Omega 3, 20.3 times more Omega 6 and 4.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.4 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 Fiber per 14 ounces.