Comparing Nutrients in 1 kilogram 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	131% 3810kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	597% 776g	130g per day for Men 19-50 years
Sugars	892% 647g	624% 452g	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	103% 74.6g	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	% 42.7g	g per day for Men 19-50 years
Sucrose	NA	% 335g	g per day for Men 19-50 years
Fiber	65.8% 25g	195% 74g	38g per day for Men 19-50 years
Protein	35.7% 20g	105% 59g	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	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	25% 4mg	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	36% 0.47mg	1223% 16mg	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	10% 40μg	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	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	8.67% 1.3mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	11% 13μg	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	18% 180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	260% 2.34mg	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	100% 8mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	119% 500mg	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	78.6% 550mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.62% 60g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 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 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 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 one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6