Comparing Nutrients in 1 kilogram 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	167% 4830kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	245% 238g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	703% 120g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	693% 901g	130g per day for Men 19-50 years
Sugars	NA	892% 647g	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	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	175% 98g	35.7% 20g	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	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	36% 0.47mg	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	45% 180μg	10% 40μg	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	2.22% 2mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	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	41% 410mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	156% 1.4mg	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	300% 24mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	199% 1390mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	189% 2830mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free per 1 kg

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

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 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 one kilogram.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 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 1 kg of Popcorn, sugar syrup/caramel, fat-free contains 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 one kilogram.