Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	59% 1715kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	69.3% 22g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	53% 9g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	44% 16.7g	151% 57.5g	38g per day for Men 19-50 years
Protein	69.5% 39g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	48% 0.62mg	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	32.7% 131μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.4% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	116% 1.04mg	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	96% 7.7mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	192% 4.4mg	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	149% 1040mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 5 times more Vitamin A and 1.6 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 11.4 times more Calcium, 1.5 times more Copper, 1.2 times more Manganese and 41 times more Sodium than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 4.4 times more Fat, 8.8 times more Saturated Fat and 2 times more Omega 6 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.8 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Energy per 14 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.