Comparing Nutrients in 1 kilogram 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	149% 4320kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	175% 56g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	478% 622g	598% 778g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 7.2g	g per day for Men 19-50 years
Fiber	111% 42g	382% 145g	38g per day for Men 19-50 years
Protein	175% 98g	231% 129g	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	2.22% 20μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	121% 1.57mg	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	82.5% 330μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	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	80% 800mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	291% 2.62mg	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	243% 19.4mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	484% 11mg	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	374% 2620mg	511% 3580mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	280% 31mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.